11 Ways to Increase Weight Loss on Wegovy
Wegovy® has gained significant attention as a game-changer in the weight loss landscape. It’s a GLP-1 agonist that works by mimicking a hormone that targets the areas of the brain regulating appetite and food intake, leading to weight loss.
While the drug can be effective on its own, combining it with food management techniques can enhance its weight loss benefits. This guide will explore strategies to help you achieve your weight loss goals more effectively.
Use Wegovy as a Tool
Have you ever heard that weight loss medication helps quiet your cravings?
Some people (and the press) often say that Wegovy reduces the “food noise.” That is, those on this medication have less anxiety about eating and the time they spend thinking about food is reduced. For these reasons, it becomes much easier to eat healthy.
However, many who take Wegovy see very little weight loss because their habits don’t change. High-calorie foods can still pack large numbers of calories in relatively small portion sizes.
Wegovy is an effective tool to reduce hunger and craving. But to optimize weight loss and improve health, it’s important to use it along with a healthy diet and exercise.
Wegovy can help control cravings and reduce hunger, but mindful eating can help you make better choices when you are hungry.
Mindful eating is about being completely present while you’re eating. It involves paying attention to the taste, texture, smell, and temperature of each bite you take so that you concentrate on your food without distractions.
Mindful eating also helps you become aware of your emotions and physical sensations related to hunger. This practice helps you understand when, why, and how you eat.
Mindful eating can even help you choose healthier foods.
Read more about mindful eating and download your checklist.
Set SMART Goals
Setting clear, achievable goals is an important first step when it comes to making changes to your eating habits.
SMART goals are specific, measurable, attainable, relevant, and time-bound.
Setting SMART goals provides focus and structure for your journey toward achieving your desired weight loss outcome.
Here are some examples of SMART goals I set with weight loss clients:
- Limit evening snacks to one each night. Serve it on a plate; don’t eat out of the packaging.
- Drink 2 liters of water every day.
- Walk before work 3 times a week for 30 minutes each session.
- Limit sweets to one small piece daily (purchase them individually wrapped to avoid overeating).
You probably have set up similar goals throughout the years. But with the aid of the weight loss medication, you will be more successful.
Aim for Achievable Goals
You don’t have to change your diet or lifestyle completely overnight. Set achievable goals that you can work toward without feeling overwhelmed, and gradually move towards the changes you want to make.
Start by making small changes like:
- Eliminate sugary drinks from your daily routine
- Reduce your portion sizes
- Replace fried foods with steamed or roasted options
- Add more vegetables to your plate
Work towards building habits that stick, like drinking water before meals and snacking on fruit instead of chips.
Small changes over time can make a big difference in the long run.
Achieving your smaller objectives will empower you to stay on track and make lasting lifestyle changes to conquer your big weight-loss goals.
It’s important to keep track of your progress to stay motivated. Keeping a log or journal will help you maintain a record of your diet and exercise routine and any other changes you have made along the way.
You can also use a tracking phone app or take photos every few weeks to monitor your progress.
If you’re able to see the progress that you’re making, it will be easier to stick with your goals and stay motivated.
Make Healthy Food Choices
While Wegovy can help reduce appetite and cravings, fueling your body with nutritious food is still essential. Focus on eating whole, nutrient-dense food like fruit, vegetables, lean protein, and whole grains while avoiding unhealthy processed food.
While there are no specific dietary guidelines for using Wegovy, it’s best to follow a balanced diet that contains all the essential nutrients. This will help you optimize your weight loss and prevent health issues and side effects.
Commonly recommended methods:
Want more guidance? Get your free meal plan here.
Get Regular Exercise
Exercise is a key tool in weight loss efforts for many people. Not only does exercise burn calories, but it also helps build muscle and boosts the metabolism—all key components of weight loss and healthy living.
Aim for 30 minutes of exercise five days per week. This could include walking, swimming, cycling, jogging, strength training, or a combination of these activities. If you can’t make time for 30 minutes at once, break it up into smaller 10- or 15-minute chunks throughout the day.
If you’re new to exercise, start at a comfortable level. Gradually increase the difficulty and duration of your workouts as your body becomes accustomed to it.
Adding strength training into your routine two or three times per week is also important. This helps build muscle, aids in weight loss and helps reduce body fat.
Move More Throughout the Day
Exercise doesn’t have to mean dedicated gym or pool time. In fact, incorporating simple movement throughout your day can significantly contribute to weight loss.
Activities like walking, cleaning, using stairs, or standing can all help burn more calories.
Increasing your overall daily activity level boosts your metabolism, which in turn supports the weight loss process.
Remember, every bit of movement counts!
Drinking plenty of water is crucial to weight loss success. The body often mistakes thirst for hunger, so be sure to drink plenty of water throughout the day to stay hydrated and avoid unnecessary snacking.
Drinking water can also help manage common side effects of weight loss medication, like constipation.
Stress can significantly contribute to weight gain because it triggers the body to release the hormone cortisol. Elevated cortisol levels are known to increase appetite and cause cravings for sugary, high-fat foods.
Simultaneously, stress might also disrupt sleep and physical activity patterns, which can further contribute to weight gain. Managing stress effectively is crucial for maintaining a healthy body weight.
Find healthy stress management methods like yoga, meditation, or walking. Incorporating stress-reducing activities into your daily routine contributes to decreased stress levels and increased weight loss success.
Wegovy is prescribed in escalating doses, meaning that you may not reach your target dose for a few months.
During this time, it’s important to remember that weight loss is a process and that you should be patient with yourself.
Celebrate small successes along the way, like hitting milestones or achieving goals, and don’t get discouraged if you experience setbacks. With diligence and patience, you’ll be able to achieve long-term success.
Finally, celebrate scale and non-scale victories.
My Expert Opinion
GLP medications like Wegovy will help most people lose weight. However, I see a big difference between those who use these medications as another tool and those who let the meds do all the work.
Remember, consistency and determination are crucial to achieving a healthier lifestyle and maintaining weight loss success. By making these lifestyle changes, you can achieve sustainable weight loss and enjoy a healthier life.
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.