How to Maximize GLP-1 Results With the Right Habits
GLP-1 weight loss medications, such as compounded semaglutide and compounded tirzepatide, are transforming the approach to weight loss and metabolic health. However, these GLP-1 medications are not magic pills. To achieve the best results, it’s essential to combine your GLP-1 therapy with healthy lifestyle changes and habits that support your long-term health.
GLP-1s work best when you do. Here’s how to maximize your GLP-1 results and get the most from your therapy.
What Are GLP-1s and How Do They Work?
GLP-1 stands for glucagon-like peptide-1, a hormone naturally produced by your body. GLP-1 medications help regulate blood sugar, slow gastric emptying, reduce appetite, and increase feelings of fullness. This makes it easier to maintain a calorie deficit, control cravings, and achieve sustainable weight loss.
Key Benefits of GLP-1 Medications:
Support for weight loss and metabolic health
Reduced appetite and cravings
Improved portion control
Easier adherence to healthy eating habits
Habit #1: Prioritize Lean Protein at Every Meal
GLP-1 medications often reduce appetite, which can lead to under-eating protein. Protein is crucial for preserving lean muscle mass, especially during weight loss.
Why it matters:
Preserves lean muscle while losing fat
Keeps you fuller for longer
Supports a healthy metabolism
Tips:
Make sure that every meal or snack is comprised mainly of protein
Choose complete protein options like chicken, Greek yogurt, eggs, steak, or protein shakes
Don’t skip meals, even if your appetite is low
Habit #2: Strength Train at Least Twice Per Week
While GLP-1s help reduce body weight, they don’t build or maintain muscle on their own. Strength training is essential for a healthy metabolism and body composition.
Why it matters:
Muscle supports fat-burning and metabolic health
Improves strength, balance, and energy
Prevents unwanted loss of lean mass
Tips:
Use resistance bands, bodyweight, or free weights
Focus on compound movements: squats, push-ups, rows
Start slow and increase intensity as tolerated
Habit #3: Stay Hydrated and Manage Electrolytes
GLP-1 medications can slow gastric emptying and sometimes cause nausea or constipation. Staying hydrated and managing electrolytes can help minimize these side effects and support your overall health.
Why it matters:
Dehydration can worsen GI side effects
Proper hydration improves fat loss and metabolic function
Helps avoid fatigue, lightheadedness, and cramps
Tips:
Drink at least 1–2 liters of water daily
Add electrolytes (magnesium, potassium, sodium) if needed
Increase fiber intake or use a daily fiber supplement if constipation occurs
Habit #4: Don’t Skip Sleep, It Impacts Everything
Quality sleep is a critical but often overlooked part of any weight loss journey. Even with GLP-1 therapy, poor sleep can increase cravings and disrupt hormones.
Why it matters:
Poor sleep increases hunger and cortisol
Reduces your body’s ability to burn fat
Impacts energy, motivation, and recovery
Tips:
Aim for 7–9 hours of sleep per night
Keep a consistent bedtime, even on weekends
Avoid screens 30–60 minutes before sleep
Try to refrain from eating 3-4 hours prior to bed time
Habit #5: Monitor Progress Beyond the Scale
GLP-1 medications may cause rapid weight loss at first, but the scale can fluctuate. Focus on body composition, energy levels, and healthy habits, not just pounds lost.
Why it matters:
Muscle gain can offset fat loss on the scale
Progress isn’t always linear
Over-focusing on weight can lead to discouragement
Tips:
Aim for no more than 2 pounds of weight loss per week
Take monthly progress photos or measurements
Track how your clothes fit and how you feel
Celebrate strength gains and energy improvements
Consider body composition analysis (like Inbody) for a more complete picture
Bonus Habit: Combine GLP with Sermorelin or HRT
Studies show even more weight loss on GLP+HRT (Learn More Here)
Personalized GLP-1 Programs at Affinity Whole Health
At Affinity Whole Health, our GLP-1 weight loss programs are tailored to your unique needs. We offer:
Customized medication dosing
Ongoing lab monitoring
Supportive coaching and accountability
Focus on preserving lean muscle mass
Combine with complementary treatments such as HRT, peptides, etc. to prevent muscle loss, etc. etc.
Whether you’re just starting GLP-1 therapy or adjusting your plan, our team is here to help you maximize your results and achieve lasting health.
Final Takeaway
GLP-1 weight loss medications are powerful tools, but they work best when combined with healthy habits. By prioritizing nutrition, movement, sleep, and hydration, you can maximize your GLP-1 results, feel your best, and create sustainable health changes that last well beyond your time on medication.
Frequently Asked Questions
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Many patients notice reduced appetite and some weight loss within the first few weeks. Sustainable results come from combining GLP-1 therapy with healthy habits.
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While GLP-1s can help, the best results come from pairing medication with lifestyle changes like nutrition, exercise, hydration, and sleep.
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Stay hydrated, manage electrolytes, and talk to your provider about adjusting your dose or adding supportive supplements.