5 Ways to Increase Weight Loss on Wegovy® [A Dietitian’s Point of View]
Wegovy is incredibly effective for weight loss, but it works best when combined with a healthy diet and regular exercise. While this obesity medication is a powerful tool, sustainable weight loss requires effort in building healthy habits.
By committing to these lifestyle changes, you can maximize your weight loss results and increase the likelihood of keeping the weight off long-term.
How to Maximize Weight Loss on Wegovy
1. Make Protein and Fiber the Center of Your Meals
Eating enough protein can help with weight loss in many ways. For instance, protein helps you feel fuller for longer, which can reduce snacking in the hours following the meal.
Protein also helps keep your muscle mass, which is important for weight loss. Stronger muscles make your body look toned and help you burn more calories since muscles use more energy than fat does.
Fiber helps you feel full for longer, enhancing the effects of the protein and the medication.
Plus, it can minimize common side effects by keeping your digestive system healthy and your bowel movements regular.
Read: Printable List of High-Protein Foods
2. Limit Foods That are High in Sugar
Foods that are high in sugar can easily add calories to your daily diet.
For instance, drinking sugary drinks can easily add sugar and calories without triggering the feeling of fullness.
Additionally, some people find it hard to eat meals while taking Wegovy or other forms of semaglutide, but sugary foods can be easier to consume. For example, eating a piece of cake might go easier than having a well-balanced meal, even though both could have similar calories.
Lastly, foods that are high in sugar can often replace foods with high levels of nutrients, contributing to nutrition deficiencies.
If you find yourself with cravings for sweets, eat a small piece of a high-quality sweet combined with a fruit, yogurt, or other healthy foods. I love eating plain Greek yogurt with stevia and a couple of chocolate chips.
3. Limit Processed Foods
Processed foods are often packed with added sugars, unhealthy fats, and excessive calories, which can make weight loss more difficult.
By cutting back on these foods and focusing on whole, nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can reduce your overall calories while increasing your intake of essential nutrients.
Additionally, processed food can be less filling than real food, leading to many people eating larger portions and more calories than they need. Think about how much easier it is to eat a donut compared to an avocado toast—depending on the avocado toast, both can have similar numbers of calories.
By prioritizing whole foods, you can maintain better control of your portion sizes and health, making it easier to achieve and sustain your weight-loss goals.
4. Aim to Exercise 150-180 Minutes a Week
Exercise is essential for weight loss. Not only does exercise burn calories, but it also helps maintain muscle mass, which is crucial for those losing weight quickly, like many people on Wegovy.
Maintaining muscle mass is essential, particularly while losing weight, because it supports a healthy metabolism and overall strength, making it easier to keep the weight off long-term.
The added benefit of keeping your muscle mass is a more toned body.
For best results, combine cardiovascular exercises, strength training, and activities that promote flexibility. There are many choices for each one, the trick is finding something you love.
Also, don’t be hard on yourself,! If you currently don’t exercise, a simple walk around the block is a great way to start. Chair yoga is also an ideal option to start working out.
However, keep on challenging yourself to obtain the best results.
5. Practice Mindful Eating
Wegovy and other semaglutide products work by decreasing hunger and appetite. However, unless you listen to your body you might find yourself bypassing such feelings and overeating.
I recommend checking in on your hunger levels before and during your meal. Using a hunger scale is an excellent method for this.
Other tools for mindful eating include:
- Create an eating environment that allows you to pay attention to your food
- Allow yourself enough time to eat
- Seek foods that are both healthy and enjoyable
- Be aware of your thoughts and feelings about food
- Be compassionate with yourself—there is no perfect weight-loss journey. Learn to quickly move forward after a misstep in your healthy eating plan.
Other Weight Loss Pillars
Sleep 7-8 Hours a Night
Sleep helps with weight loss by keeping your hunger hormones in check. When you get enough sleep, your body balances the hormones that control hunger and fullness. This balance helps you to control overeating and cravings for unhealthy foods.
Good sleep also boosts your energy and mood, making it easier to stay active and make healthy choices.
So, getting enough good-quality sleep supports your body in managing weight more effectively.
Manage Stress
Most of us have been there: you’re going through a stressful situation, and suddenly you find yourself turning to food for comfort. Stress can trigger overeating as a way to cope with emotions, often leading to cravings for high-calorie, sugary, or fatty foods.
Managing stress through healthier methods, such as exercise, meditation, or talking to a friend is known to help reduce the urge
to overeat and to support better overall well-being.
My Expert Opinion
In conclusion, maximizing weight loss on Wegovy involves a holistic approach that combines healthy eating habits, regular exercise, mindful eating practices, adequate sleep, and stress management techniques.
Most individuals taking Wegovy lose weight, but those who make the effort to create healthy eating and exercise habits will create sustainable weight loss.
It is worth the effort!
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