Sustainable Habits for Long-Term Use While on GLP-1 Medications

Achieve long-term weight management success by building healthy habits such as meal prepping, sticking to consistent meal times, creating balanced plates, and eating mindfully, while regularly monitoring your progress to stay on track.

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Meal Prep

Prepping meals helps you stay on track by reducing the effort needed during busy days. Having meals ready makes it easier to stick to healthy eating habits.

• Set aside time each week to cook and portion out meals.

  • Examples: Batch-cook proteins, chop veggies, and prepare healthy snacks.

• Use containers to store meals for the week and freeze extras if needed.

• Keep quick, healthy snacks like nuts, fruit, and protein bars on hand.

Consistent Meal Times

Stick to regular meal times and avoid skipping meals.

• Eating consistently keeps blood sugar stable and prevents overeating later in the day.

• Eating consistently ensures you eat enough daily.

Building a Balanced Plate

Build balanced meals to prevent weight regain and ensure you are getting enough

of the nutrients you need.

• Eating the right portions helps prevent overeating and makes it easier to stay in control of your weight.

• Being mindful to include nutrient-rich foods to help to make sure you're getting the nutrients you need most if you have a limited appetite.
  

Mindful Eating Mindful eating means paying full attention to the experience of eating, noticing flavors, textures, and how your body feels as you eat.

• It helps you tune into your hunger and fullness signals, making it easier to stop when you're satisfied.

• Mindful eating is more than just a weight loss tool—it improves your relationship with food, enhances digestion, and helps you stay in tune with your body for long-term health.
  

Monitor Your Progress Monitoring your progress can help you see how your journey is going and if you

need to make any changes. To help you monitor your progress, there are a variety

of tools and strategies available:

• Food tracking apps

• Wearable fitness trackers

• Body composition scales

• Protein and calorie tracking

• Journals and logs

• DEXA scans are best for highly accurate

• body composition measurements, but more

• costly and less frequent than home scales.

• Regular blood tests

Disclaimer: The content provided in this handout only applies to FDA-approved injectable Semaglutide and Tirzepatide medications (Wegovy, Ozempic, Zepbound, and Mounjaro). It does not apply to other weight loss medications or compounded versions of Semaglutide or Tirzepatide. Consult with your physician for medication management.

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