Weight management with a GLP-1

What is a GLP-1?

A GLP-1 is a type of medication that helps lessen your hunger and food cravings.

How do I use a GLP-1?

You’ll inject yourself with a special pen that has the medication pre-loaded. ​​The pen makes it so you don’t need to see or handle the needle. Carefully read the directions that come with the pen.

Your dose will increase gradually to minimize side effects and allow your body to adapt to the medication.

Are there any side effects of taking a GLP-1?

The most common side effects are:

• Loss of appetite
• Nausea
• Vomiting
• Diarrhea
• Constipation

You’re more likely to experience these side effects when you start a GLP-1 or increase your dose.

How do I manage the side effects of a GLP-1?

To prevent or manage these side effects:

• Drink at least 8 cups of water a day. Water also helps digestion.
• Get enough fiber (21–25 grams for women and 30–38 grams for men). Fiber helps with constipation. Add fiber to your diet slowly (as you do, up your water intake to avoid GI issues).
• Eat smaller, frequent meals/snacks throughout the day.

If your stomach is feeling unsettled:

• Eat plain foods like crackers, rice, and toast
• Eat food with a lot of water, like soup
• Eat slowly
• Avoid greasy, fried, or sweet foods
• Drink clear or ice cold drinks

If you continue to have issues, reach out to your care team in the app.

Will I lose muscle and bone mass on a GLP-1?

As you lose weight, you risk also losing muscle and bone mass. But there’s a lot you can do to prevent that from happening and to keep your body strong.

• Do strength training 2–3 days a week to prevent muscle and bone loss.
• Get enough protein. Protein can help you lose weight, build muscle, and manage blood sugar.
• Take a daily multivitamin (non-gummy, third-party certified) to help meet your nutritional needs. Pick one that includes vitamin D, calcium, vitamin B12, and iron.

How do I make sure I get enough protein?

Try this approach:

1. Determine how much daily protein your body needs. You can do this with a protein calculator or some old-fashioned math (your body weight x 0.36). For example: If you weigh 200 pounds, the amount of daily protein your body needs = 200 x 0.36 = 72 grams.
2. Review the list of foods below to get a sense of how much protein is in each one. Think about which foods you already eat and which ones you might add to your diet.
3. Come up with meal and snack ideas to reach your daily protein target (give or take). For example: 2 eggs and a glass of milk (20 grams) + a smoothie with greek yogurt and peanut butter (20 grams) + a protein bar (12 grams) + a stir fry with edamame (18 grams) = 70 grams. Every protein target is an estimate so don’t worry about hitting it exactly!