You still have to do the work: tips from people who’ve done it

Peter Paumgardhen | Last update: 16th January 2026

Don’t wait for motivation – build a routine

“I treated the injection like a reset. I made my bed. I started walking more. The drug helped, but I also helped myself.”  Laura Hughes

Many users describe success not as willpower, but as structure. That might mean:

• Setting alarms for injections
• Planning meals in advance
• Creating non-food rewards
• Prepping food when your energy is highest

Start small and make it repeatable.

Protein is everything

“I never paid attention to protein before. Now I aim for 100 grams a day – and it makes all the difference.” Katie Wattam

GLP-1s can reduce appetite so much that people under-eat – and risk losing muscle. Prioritising protein helps:

• Preserve lean muscle during weight loss
• Reduce hunger and snacking
• Improve energy and recovery

Try this article: Your protein manifesto

Meal planning beats willpower

“I don’t have much self-control, but if I have a plan, I stick to it. No thinking = no bad choices.”  Emily

Rather than rely on in-the-moment decisions, many users reduce food anxiety by:

• Eating similar meals on weekdays
• Keeping freezer staples ready
• Prepping protein ahead of time
• Using a meal diary or tracker

Structure creates freedom — not restriction.

Be really clear on why you’re doing this

“It’s not about a number. It’s about not needing to take the lift. It’s about being around for my son.”  Wendy De Souza

External goals (like hitting a target weight) help, but internal ones (like improving health or confidence) are more sustainable.

Write down:

• What made you start this journey
• How your life is already changing
• What you’ll gain as well as lose

This is your anchor when things get tough.

Move your body – even a little

“I started with 5-minute walks. That was it. Now I do 10k steps without even thinking about it.”  Louise Atkinson

You don’t need a gym membership or perfect form. Movement helps reduce fatigue, improve mood, and protect your muscles.

Try:

• Walks after dinner
• Stretching in the morning
• YouTube workouts at your pace

Start here: Find your fit: exercise by personality

Don’t rush the dose

“I stayed on 5mg for ages. Everyone was moving up, but I was still losing and feeling fine. Why fix what isn’t broken?”  Robert Price

Higher doses don’t always mean better results. Rushing can increase side effects and cost.

Talk to your prescriber and increase only if:

• You’ve plateaued for 4-6 weeks
• You’re tolerating your current dose well

Read: Changing your dose

Make peace with food

“Food doesn’t have the same grip on me now, and I’ve worked hard to keep it that way. I still have cake – I just don’t need it to feel OK.”  Kelsey Smith

Medication reduces food noise – but you still have to rewire habits. Real users say:

• Allow all foods to reduce guilt
• Eat slowly and without distractions
• Separate emotion from hunger

Read: Understanding and quieting food noise

Build your exit strategy early

“I knew I wouldn’t be on this forever. So I built the habits I wanted to keep.”  Lynsey Gallimore

Whether you stay on treatment for months or years, it’s smart to:

• Build an active lifestyle now
• Learn to eat to hunger, not rules
• Create coping strategies that don’t involve food

Read: Maintaining weight loss after stopping Mounjaro

Final word from SlimrChat

The drugs help. But you help more. Every walk, every meal, every mindset shift you make is a vote for your future self.

This isn’t the easy way out. It’s the empowered way forward – and you’re not alone in it.

Related reads: My Mounjaro Reset Plan: Week 1 and How your personality affects weight loss