Why healthy habits matter more than ever on a GLP-1

We know the famous quote “If you want to go fast, go alone; if you want to go far, go together,” isn’t about weight loss with GLP-1 medications…but it could be. That’s because these medications have the biggest (and best) impact on health and body weight when they’re combined with lifestyle changes like more exercise, stress reduction, adequate sleep, and a nutrient-rich diet.

“The goal of losing weight is to feel good and be healthier long-term. In order to truly reach that goal, you need a holistic approach,” says Dawn Jackson Blatner, RDN, a registered dietitian nutritionist based in Chicago.

Read on to better understand why those kinds of habits are so important for both your weight loss and overall health.

Bonus: these are of course also good for people not on medication.

GLP-1 medications can significantly reduce your appetite — so the nutrition in each bite you take becomes more important. Prioritize nutrients by making sure something from each of these categories is on your plate at most meals: lean protein (think: chicken breasts, lean beef, beans, Greek yogurt, and tofu); complex carbs (e.g., quinoa, brown rice, oats, potatoes); produce (like spinach, berries, tomatoes); and moderate servings of healthy fats (such as avocado, seeds, nuts, and fatty fish like salmon).

The World Health Organization (WHO) recommends at least 150 minutes a week of moderate-intensity aerobic activity. Every kind of physical movement counts: taking the stairs at the office, walking the dog, or biking to see a friend. And since any weight loss leads to a decrease in lean muscle mass, it’s important to add in resistance training, like bodyweight squats or push-ups.

Learn more about the benefits of strength training on a GLP-1

Lack of sleep has been linked to many chronic health problems, including high blood pressure, diabetes, and depression. Wake up and go to bed around the same time each day, even on weekends. Try a sleep mask and earplugs, since research suggests these interventions may help sleep by decreasing cortisol — a stress hormone — and increasing melatonin, a sleep hormone.

If stress hormones are constantly circulating in the body, that can make it harder to lose weight by both making you hungrier for comfort foods and increasing the amount of belly fat you hold on to. They can also increase the risk of other health issues, including heart attack, high blood pressure, and stroke. Two tips from above (exercise and sleeping enough) can help your body manage stress better, and you can also add in meditating and maintaining close, intimate relationships. Research shows they each reduce how much cortisol your body produces.