Although GLP-1 receptor agonist (GLP-1 RA) medications have a well-established history as an effective treatment for type 2 diabetes, they are also widely used for managing obesity. GLP-1 RAs help regulate blood sugar levels and reduce appetite and have proven effective for weight loss when integrated into a comprehensive, personalized health plan that includes balanced nutrition, physical activity, and lifestyle changes.
Following is helpful guidance to support your health while using a GLP-1 RAs:
1. Practice mindful eating
Mindful eating involves fully engaging your senses and paying close attention to both physical and emotional cues during meals. This practice encourages savoring your food, recognizing signals of hunger and fullness, and making nourishing food choices. Incorporating mindful eating habits into your daily routine can help foster a healthy, long-term relationship with food.
2. Plan balanced meals and snacks with protein and fiber
Dietary fiber and protein are key nutrients to prioritize in meals and snacks that support a healthy digestive system and maintain lean muscle mass during weight loss.
Meal and snack guidelines:
- Aim for non-starchy vegetables such as leafy greens, carrots, bell peppers, mushrooms, broccoli, and more.
- Prioritize lean protein sources like poultry and seafood, as well as vegetarian options like beans, lentils, tofu, eggs, dairy, and nuts.
- Aim for balanced snacks that include at least one protein source.
Examples of meals:
- Bean and turkey chili with a side salad
- Scrambled eggs with spinach and tomatoes, served with whole wheat avocado toast
- Tofu stir fry with cabbage and bell peppers, served with whole grain soba noodles
- Quinoa burrito bowl with chicken, beans, vegetables, and salsa
Examples of snacks:
- Apples with nut butter
- Carrot sticks with hummus
- Greek yogurt with fruit and nuts
3. Avoid skipping meals
If your appetite is reduced, try eating smaller, more frequent meals throughout the day instead of skipping meals.
4. Stay hydrated
Great options to support hydration include water, unsweetened teas, coffee, and zero- to low-calorie beverages. Try to hydrate between meals, as drinking too much during meals may further reduce food intake.
5. Incorporate physical activity
Regular exercise helps maintain lean muscle mass and supports long-term weight management. Adults should aim for at least 150 to 300 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening exercises on two or more days. These targets may feel challenging for those new to regular exercise, but remember, any physical activity is better than none, so start wherever you can!
Personalized support is key
Since everyone’s experience with GLP-1 receptor agonists can vary, working with a registered dietitian (RD) can be highly beneficial. An RD can help minimize side effects, ensure your nutritional needs are met, and guide you in developing sustainable eating habits that support your long-term health goals. If you experience any severe side effects, it is important to promptly consult a physician or registered dietitian for appropriate care.
To learn more about GLP-1 RAs and incorporating them into your employee benefits plan, reach out to an MMA advisor.
Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Always seek personalized guidance from qualified healthcare professionals regarding your health and treatment.
