The Biggest Mistakes People Make on GLP-1 Medications (and How to Avoid Them)

Are You Unknowingly Sabotaging Your Weight Loss Success?

Starting GLP-1 medications like Wegovy, Zepbound, or Mounjaro is like being handed the keys to a powerful weight loss vehicle. But here is the reality many don’t want to hear: if you don’t know how to drive it properly, you might end up going nowhere, or worse, in reverse.

I recently spoke with another friend who complained her GLP-1 medication “stopped working” after three months. When we dug deeper, we discovered she was living on diet sodas and crackers, barely consuming 800 calories daily, and wondering why her energy had crashed and her weight loss had stalled. This common scenario plays out in those online forums and in clinics nationwide.

If you’re on a GLP-1 medication or considering starting one, understanding these critical mistakes could be the difference between temporary results and lasting transformation.

Mistake #1: Expecting the Medication to Do All the Work

Misconception: “I’ll just take the shot, and the weight will melt off.”

One of the biggest misconceptions about GLP-1 medications is that they are magic weight loss shots. While they do reduce appetite and help with portion control, they don’t automatically make you choose healthy foods, exercise, or build better habits.

How to Fix It:

• Think of GLP-1s as a tool, not a cure. They help control hunger, but your daily choices still matter.
• Focus on nutrition and movement. Eating mostly protein, fiber, and healthy fats will maximize results.
• Practice mindful eating. Since the medication slows digestion, overeating can still happen—even if you feel full slower.

Bottom line: GLP-1s help, but your habits determine long-term success.

Mistake #2: Not Consuming Adequate Protein

Misconception: “I’m not that hungry, so I’ll just eat whatever.”

GLP-1 medications can drastically reduce appetite, which can be both a blessing and a curse. If you’re not careful, you may undereat protein—leading to muscle loss instead of fat loss.

How to Fix It:

• Aim for at least 60-100g of protein per day (or more, depending on your needs).
• Prioritize lean meats, eggs, Greek yogurt, tofu, cottage cheese, and protein shakes.
• Track your food for a few days to make sure you’re not under-eating.

Bottom line: Less hunger doesn’t mean you should skip meals. Prioritize protein to preserve muscle and boost metabolism.

Mistake #3: Ignoring Hydration and Worsening Side Effects

Misconception: “Why do I feel so sick all the time?”

Nausea, constipation, and fatigue are common side effects of GLP-1 medications, but ultimately, dehydration often makes them worse. Since these medications slow digestion, it’s easy to forget to drink enough water throughout the day. Hydration is critical to your success.

How to Fix It:

• Aim for at least 64 to 80 oz (8 cups) of water per day, more if you can or are active.
• Try electrolyte drinks (low-sugar options like LMNT or Liquid IV) to support hydration.
• If constipation is an issue, increase fiber intake and add magnesium citrate or psyllium husk.

Bottom line: Staying hydrated reduces side effects and improves overall well-being.

Mistake #4: Neglecting Strength Training and Losing Muscle Mass

Misconception: “The scale is going down, so I must be losing fat!”

Weight loss on GLP-1 medications can include both fat and muscle loss. If you’re not strength training, you risk losing too much muscle, which slows metabolism and makes it harder to keep the weight off long-term.

How to Fix It:

• Do light resistance training at least 2-3 times per week (bodyweight, dumbbells, or machines).
• Focus on full-body movements like squats, deadlifts, push-ups, and resistance bands.
• Protein rich diet and strength training is the best combination to preserve muscle while losing fat.

Bottom line: If you want to keep the weight off, building and maintaining muscle is key to keeping your metabolism at an optimal level.

Mistake #5: Severely Restricting Calories and Metabolic Damage

Misconception: “I barely eat now, so I must be doing great!”

While a smaller appetite is expected, eating too few calories for too long can backfire. When you under-eat:

• Your body burns muscle instead of fat
• Your metabolism slows down
• You feel exhausted, moody, and weak

How to Fix It:

• Eat enough to fuel your body. Even if you’re not hungry, aim for at least 1,200–1,500 calories per day (or more, based on your needs).
• Focus on nutrient-dense meals (lean proteins, vegetables, healthy fats).
• If needed, schedule small meals to prevent undereating.

Bottom line: Extreme calorie restriction is NOT the goal. You want sustainable weight loss, not starvation.

Mistake #6: Assuming Complete Appetite Suppression

Misconception: “I thought this would completely shut off my hunger forever.”

GLP-1 medications reduce appetite, but they do not eliminate it entirely, nor should they! Your body still needs food for energy, and hunger cues are a normal, healthy part of eating.

How to Fix It:

• Learn to differentiate true hunger from emotional cravings.
• Expect that hunger may return over time, especially at lower doses or after stopping the medication.
• Don’t panic if your appetite fluctuates, it’s normal!

Bottom line: Hunger is not the enemy, it’s a sign your body needs fuel.

Mistake #7: Believing Weight Loss Will Solve All Problems

Misconception: “Once I lose the weight, my problems will disappear.”

Losing weight can improve health, confidence, and mobility, but it won’t automatically fix self-esteem, emotional eating, or deep-seated habits like body dysmorphia.

How to Fix It:

• Work on mindset shifts alongside weight loss. Therapy or journaling can help.
• Focus on health and well-being, not just the number on the scale.
• Find non-scale victories (energy levels, strength, mental clarity) to celebrate.

Bottom line: Your health journey is about more than weight, it is about total well-being.

Mistake #8: Lacking Patience and Realistic Expectations

Misconception: “It’s been a few weeks, and I’m not losing weight fast enough.”

GLP-1 medications don’t work overnight. Some people experience rapid weight loss early on due to the reduction of inflammation or a sudden drop in bloat and water retention, while others take months to see major changes. It is important to manage your expectations along your journey.

How to Fix It:

• Be patient! Long-term weight loss is a marathon, not a sprint. You did not gain the weight in 4 weeks, do not expect it to go that fast.
• Track NSVs (non-scale victories) like inches lost, clothing fit, and energy levels.
• Adjust expectations. Losing 1-2 pounds per week is realistic, healthy and sustainable.

Bottom line: Slow and steady wins the race. Consistency matters more than speed.

Mistake #9: Relying on Processed or Ultra Low-Calorie Foods

Misconception: “I’m not that hungry, so I’ll just eat a protein bar and call it a day.”

Because GLP-1 medications curb hunger, some people fall into the trap of eating only convenience foods, protein bars, or tiny meals, thinking that less food is always better. But ultra-processed foods can lack the nutrients your body needs and may lead to fatigue, hair thinning, and muscle loss.

How to Fix It:

• Prioritize whole, nutrient-dense foods like lean meats, eggs, nuts, vegetables, and whole grains.
• Avoid relying too much on packaged shakes, bars, or frozen meals. They are great to use them as occasional tools, not daily staples.
• Listen to your body! Just because you can eat less does not mean you should eat poorly.

Bottom line: Quality matters as much as quantity. Focus on nutrient-dense, whole foods for long-term success.

Mistake #10: Not Planning for Life After GLP-1 Medications

Misconception: “I’ll figure it out when I stop taking the medication.”

Many people don’t think about what happens after they stop taking GLP-1 medications. If you haven’t built sustainable habits, weight regain can happen quickly once your appetite returns. These medications are a tool, not a permanent fix. The habits you build now will determine your long-term success.

How to Fix It:

• Work on portion control and mindful eating while still on the medication.
• Maintain muscle-building exercises—a higher metabolism helps prevent weight regain.
• Have a long-term plan with your doctor for transitioning off (if that’s your goal).
• Expect some hunger to return and prepare with balanced, filling meals.

The Path to Sustainable Success with GLP-1 Medications

I recently met with another friend who had successfully maintained her 85-pound weight loss for over a year after reaching her goal. Her secret was not complicated: she had used her time on medication to build lasting habits, strength train consistently, and repair her relationship with food. “The medication gave me breathing room to learn new skills,” she explained. “But the skills are what kept the weight off.”

Remember that GLP-1 medications work, but only if you do, too. You have to put forth the long term effort. By avoiding these common mistakes and focusing on sustainable habits, adequate nutrition, and proper exercise, You will not only lose weight but keep it off for good. Keep reaching for your goals, love yourself, and Love Your Journey. If you are interested in more helpful tips, try our 5-Minute Podcasts available on your favorite streaming services.

Have you encountered any of these challenges on your GLP-1 journey? Share your experience in the comments below!