Set lifestyle goals, not just weight goals

Peter Paumgardhen | Last update: 26th July 2025

TL;DR

• Life does not stop when you start GLP-1 treatment — you can still enjoy travel, social events, and hobbies.
• Smart fitness and protein intake help you preserve or build muscle while losing weight.
• Social situations become easier when you plan ahead and set your own boundaries.
• Focus on creating a lifestyle that feels good and keeps you motivated over the long term.

Set lifestyle goals, not just weight goals

Weight loss goals are only part of the picture. When you also set lifestyle goals, you give your journey a bigger purpose and more meaning.

For example:

• “I want to feel strong and confident on my next holiday”
• “I want to dance at a party without worrying about what others think”
• “I want to feel energised enough to play with my children outdoors”

These kinds of goals shift your focus from simply losing weight to building a life you are proud to live.

Social situations: finding your balance

Alcohol and GLP-1 medications

Your body processes alcohol differently on GLP-1 medications. Some people notice they feel the effects much sooner, or find that alcohol does not sit well during treatment.

You do not have to cut it out completely, but be smart:

• Start with small amounts and listen to how your body responds
• Choose drinks you genuinely enjoy rather than drinking to fit in
• Stay hydrated and pace yourself during social events
• And remember, it is perfectly OK to say no to alcohol without explaining why

Eating out without overthinking

Enjoying a meal out with friends or family is part of living well. With a bit of planning, you can enjoy yourself without feeling like you have blown your progress.

• Take a moment to check the menu before you go, if that helps you feel confident in your choices
• Prioritise protein, balance your portions, and focus on the experience as much as the food itself
• Give yourself permission to enjoy your meal without guilt

Handling peer pressure with confidence

Social pressure can be uncomfortable, especially when your choices differ from those of others around you.
It is fine to keep your response simple: “This is what works for me right now” is often all you need to say. You do not owe anyone a detailed explanation of your journey.

Travel tips for GLP-1 users

Travel enriches your life and should not be put on hold while undergoing treatment. With a bit of preparation, you can stay on track and still enjoy every moment.

• Stay active by walking through new cities, swimming at the beach, or hiking in nature
• Embrace local cuisines, balancing new tastes with foods that help you feel your best
• Plan ahead for medication storage, especially with temperature-sensitive injections when flying or on long trips
• Create travel routines that make you feel good, rather than sticking rigidly to your home routine

Fitness and movement as a foundation, not a punishment

To preserve or even build muscle mass during weight loss, you need more than just casual movement. GLP-1 medications help you lose weight, but they also reduce appetite, making it easier to fall into the trap of eating too little and losing muscle along with fat.

A smart fitness plan changes that.

Prioritise strength and resistance training

• Aim for at least 3 resistance training sessions per week
• Focus on exercises that challenge your muscles enough to fatigue within 8–12 reps
• Directionally aim for at least 3 sets of each exercise
• Make sure all major muscle groups get worked over the course of the week, not just one or two

You don’t need to become a bodybuilder. But maintaining or building muscle helps keep your metabolism higher and your body strong as the weight comes off.

Movement beyond the gym

Beyond your workouts, look for ways to keep moving that you enjoy:

• Walk to clear your mind and get fresh air
• Take up dancing, cycling, or swimming for fun, not just exercise
• Stretch or practise yoga to help with mobility and recovery

Movement should make you feel alive, not punished.

Make protein part of a joyful diet

Protein is key to supporting your muscles during weight loss, but it should not feel like a chore. The goal is to find foods that you actually enjoy eating.

• Aim for around 1.6 to 2.2 grams of protein per kilogram of your target body weight, depending on your training and goals
• Explore lean meats, eggs, fish and dairy
• Use protein powders or ready-made shakes if they help you meet your targets on busy days

Find ways to prepare protein-rich meals that fit your tastes:

• A spicy chicken stir-fry
• A Greek yoghurt bowl with berries and nuts
• A chickpea and quinoa salad with fresh herbs

When you enjoy what you eat, you are far more likely to stick with it long term.

Build confidence as you go

Confidence does not happen overnight, but it builds with every choice you make.

• Celebrate the small wins, whether it is sticking to your training plan for a week or making a great meal that fits your goals
• See setbacks as part of the process, not the end of your progress
• Lean on the SlimrChat community for encouragement, inspiration, and honest conversation

Weight loss is not only about changing your body. It’s about changing how you perceive yourself and what you believe you can achieve.

Conclusion

Your weight loss journey with GLP-1 medications is not about restriction; it is about building a life that feels balanced, healthy, and rewarding.

By making smart choices with fitness, food, and social life, you can lose weight while gaining confidence and joy in your everyday routines.

Want to swap ideas or ask a question? Join the SlimrChat forums today and connect with people who are living this journey alongside you.