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I have interviewed several experienced and successful GLP-1 users who been on their weight loss journeys for more than 12 months. Each of them offered some tremendous advice about some of their most successful habits they learned on their journey.
Learn some incredible tips and habits of these long term GLP-1 users. These surprising tips may just be ones no one has told you about.
The Accidental Fasting Champion: A Wake-Up Call
When my friend Megan first started taking a GLP-1 medication for weight management, she approached it like any other prescription – take it and forget it. Little did she know how dramatically it would change her relationship with food and lead to GLP-1 successful habits.
“I was sitting at my desk one evening, feeling a bit lightheaded, when my partner asked if I’d eaten dinner,” Megan recalls with a laugh. “I confidently said I’d just had breakfast a few hours ago – until I checked the time and realized it was 8 PM. I hadn’t eaten in almost 18 hours!”
Megan’s story is not uncommon among GLP-1 users. These medications like semaglutide (Wegovy, Ozempic), tirzepatide (Mounjaro, Zepbound ) have revolutionized weight management by targeting the brain’s hunger signals and slowing digestion. But as Megan discovered, the journey involves much more than simply taking a weekly injection and watching the pounds melt away.
If you’re on a GLP-1 medication or considering starting one, learning from experienced users or finding your GLP-1 mentor can make your journey smoother and more successful. Here are ten evidence-backed habits that long-term GLP-1 users swear by for sustainable results.
1. They Prioritize Medication Consistency
Sarah, who’s maintained a 45-pound weight loss for over two years on semaglutide, attributes much of her success to consistency. “The medication works best when blood levels remain stable,” she explains. “I set a recurring reminder on my phone every Saturday morning to take my injection.”
Why it matters: GLP-1 medications work by maintaining a therapeutic level in your bloodstream. Missing doses or taking them irregularly can lead to fluctuating appetite control and digestive symptoms.
Pro tip: Link your medication schedule to an existing habit (morning coffee on Sundays, for example) or set a recurring alarm with a lockscreen reminder. Many users find that keeping their medication in the same visible spot helps too – just remember proper storage requirements.
2. They Follow a Protein-First, Nutrient-Dense Diet
Michelle, who lost 60 pounds in her first year on Zepbound, learned this lesson the hard way. “At first, I was just eating whatever I wanted in tiny amounts. I lost weight but felt terrible. I had no energy, hair thinning, always cold. My dietitian helped me understand that nutrient density matters even more when you’re eating less.”
Why it matters: GLP-1 medications significantly reduce appetite, making every bite count nutritionally. Protein becomes especially crucial as it helps preserve muscle mass during weight loss and provides greater satiety than carbohydrates or fats alone.
Pro tip: Aim for 25-30 grams of protein at each meal (about the amount in 4 oz of chicken breast or a protein shake with two scoops of powder). Include a colorful variety of vegetables, healthy fats like avocado or olive oil, and fiber-rich complex carbohydrates according to your hunger levels and activity.
3. They Stay Meticulously Hydrated
“My biggest mistake was not adjusting my hydration routine when I started eating less,” admits Elena, who’s been on a GLP-1 for 18 months. “I didn’t realize how much water I was getting from food until I drastically reduced my intake. The constipation was no joke!”
Why it matters: Dehydration is a common but often overlooked issue for GLP-1 users. When you eat less food, you’re also consuming less water from food sources. Additionally, some users experience mild nausea that makes drinking less appealing, further compounding the problem.
Pro tip: Carry a marked water bottle that shows hourly targets. Many successful users set timers to remind themselves to drink even when they don’t feel thirsty. Adding electrolytes, especially sodium and potassium, can help with absorption if you’re struggling with proper hydration.
4. They Prioritize Resistance Training
James, a fitness trainer who documented his own GLP-1 journey online, emphasizes the importance of strength training. “The biggest mistake I see GLP-1 users make is focusing solely on the scale. Without resistance training, you’re losing both fat AND muscle, which tanks your metabolism long-term.”
Why it matters: Studies show that rapid weight loss without resistance training can result in up to 30% of weight coming from muscle tissue. This loss decreases your metabolic rate, making weight maintenance more difficult and potentially affecting functional strength.
Pro tip: Start with two full-body resistance training sessions per week, focusing on compound movements like squats, rows, and chest presses. Even if you have never lifted weights before, now is the perfect time to start. Working with a qualified trainer for a few sessions can help ensure proper form and appropriate progression.
5. They Track Multiple Progress Markers
“The scale would sometimes not budge for weeks, which was frustrating until I started measuring inches and taking monthly photos,” shares Taylor, who’s lost 80 pounds over 14 months. “During one three-week ‘plateau,’ I lost an inch from my waist and could finally cross my legs comfortably for the first time in years!”
Why it matters: Weight fluctuates daily due to factors unrelated to fat loss (water retention, hormonal changes, muscle glycogen). Relying solely on the scale can lead to unnecessary discouragement during natural plateaus.
Pro tip: Take monthly measurements of your waist, hips, chest, and thighs. Record non-scale victories like improved energy, better sleep quality, reduced joint pain, or clothes fitting differently. Many successful users create a simple spreadsheet or use apps specifically designed for body composition tracking.
6. They Master Hunger Interpretation
“The medication doesn’t eliminate hunger completely, it changes how hunger feels,” explains Dr. Martinez, an endocrinologist who prescribes GLP-1s regularly. “Patients who succeed long-term learn to distinguish between true hunger, emotional eating triggers, and simply missing the ritual of eating.”
Why it matters: GLP-1 medications alter gut-brain signaling, making traditional hunger cues less reliable. Learning to eat in response to true physiological need rather than habit or emotion becomes essential for long-term success.
Pro tip: Before eating, rate your hunger on a scale of 1-10. Consider whether you’re responding to emotional triggers, social pressure, or actual physical hunger. Many successful users find that pausing for 10 minutes when an eating urge strikes helps them determine if they’re truly hungry or just seeking comfort or distraction.
7. They Proactively Manage Side Effects
Maria, a nurse who’s been on semaglutide for over two years, says managing side effects was key to her adherence. “I learned that protein shakes made my nausea worse, but ginger tea and smaller, more frequent meals helped tremendously. Everyone’s different, you have to experiment.”
Why it matters: GI side effects like nausea, constipation, and occasional vomiting are common, especially when starting or increasing dosages. Having strategies ready before side effects occur improves medication adherence and quality of life.
Pro tip: Stay ahead of constipation with magnesium supplements, adequate hydration, and fiber from whole food sources or supplements. For nausea, many long-term users swear by ginger tea, avoiding fatty foods, eating smaller portions more frequently, and never letting yourself get too hungry. Speaking with your provider about anti-nausea medications can also be helpful during dose transitions.
8. They Maintain Regular Medical Monitoring
“My labs showed some concerning vitamin deficiencies six months in, even though I felt fine,” reports Alex, who’s been on a GLP-1 for nearly two years. “Adjusting my supplements based on bloodwork made a huge difference in my energy levels.”
Why it matters: Rapid weight loss can affect thyroid function, nutritional status, and medication needs for other conditions. Regular monitoring ensures optimal health and allows for medication adjustments as needed.
Pro tip: Work with your healthcare provider to establish a regular schedule for bloodwork, typically every 3-6 months initially and then annually for maintenance. Common tests for GLP-1 users include complete blood count, comprehensive metabolic panel, lipid panel, thyroid function, and key vitamins including B12, D, and iron studies.
9. They Develop Mental Resilience Strategies
“The psychological adjustment was harder than the physical one,” reflects Jordan, 18 months into her journey. “My relationship with food, my body image, and even my social interactions all changed. Having a therapist who understood weight management issues was invaluable.”
Why it matters: The rapid body changes and altered relationship with food that accompany GLP-1 treatment can trigger unexpected emotional responses. Additionally, as weight loss naturally slows or plateaus, having mental tools to maintain motivation becomes essential.
Pro tip: Consider working with a therapist experienced in weight management issues, particularly if you have a history of disordered eating. Many successful users also practice daily gratitude journaling focused on non-appearance aspects of their health journey, such as improved energy, better sleep, or reduced pain.
10. They Build a Knowledgeable Support System
“Online forums were both helpful and harmful,” says Marco, who’s maintained a 70-pound loss for over a year. “I had to learn which advice was evidence-based and which was just someone’s personal experience being presented as universal fact.”
Why it matters: While support is crucial, misinformation about GLP-1 medications abounds online. Finding reliable sources of information and support can significantly impact your success and safety.
Pro tip: Seek out support groups moderated by healthcare professionals, registered dietitians, or those who verify medical claims. Many users find that having at least one “in-real-life” person who understands their journey provides accountability and emotional support that online communities can’t fully replace.
Final Thoughts: From Accidental Faster to Intentional Success
Remember Megan, our accidental fasting champion from the beginning? Two years later, she has maintained her weight loss and developed a healthier relationship with food than she ever had before.
“The medication gave me a biological reset, but developing these habits gave me sustainability,” Megan reflects. “I don’t worry about forgetting to eat anymore because I’ve created structured meal times. I know what works for my body now.”
If you’re on a GLP-1 medication or considering starting one, these ten habits can transform your experience from a passive “taking a shot and hoping for the best” approach to an active partnership with your medication. The most successful long-term users don’t see GLP-1s as magic bullets but as powerful tools that work best when paired with intentional lifestyle practices. By incorporating these evidence-based habits, you’re setting yourself up not just for weight loss, but for sustainable health improvements that last long beyond your last injection. You got this! Love your journey! If you are interested in more helpful tips, try our 5-Minute Podcasts available on your favorite streaming services.
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