Simple Daily Habits to Support Your GLP-1 Weight Loss Journey
Injectable weight loss medications like Mounjaro and Wegovy can be powerful tools for losing weight — but injections alone are not enough. To get the best results (and feel your best), it’s important to support your body every day with small, healthy habits.
Why? Because even modest weight loss of 3–5% has been shown to reduce triglycerides, blood glucose, HbA1c, and the risk of developing type 2 diabetes; and the key to achieving those results? Small, consistent lifestyle changes.
GLP-1s make it easier to lose weight, but it’s what you do day-to-day — what you eat, drink, track, and how you move and sleep — that helps you maintain it for the long term. In this post, we zoom in on seven simple daily habits that can make a big difference to support your GLP-1 weight loss journey:
In this post:
- Helpful Habits to Support GLP-1 Treatment
- The Bottom Line
- Thinking About GLP-1 Medications?
- FAQs
The Foundation: Start Small, Build Strong
Before we jump into the Simple Daily Habits to Support Your GLP-1 Weight Loss Journey, remember you don’t need to overhaul your life overnight. When beginning GLP-1 treatment, we recommend focusing on just two powerful habits first:
- Staying properly hydrated
- Eating enough nutritious, protein-rich food
These habits are easier to manage early on and once your body begins to feel lighter and stronger, movement and other healthy behaviours become more natural. A brilliant way to start is by keeping a simple log of what you’re drinking and eating. Whether that’s on paper or digitally, do whatever works for you.
Start small, stay curious and build from there. The results and how you feel, are absolutely worth it.
Simple Daily Habits to Support Your GLP-1 Weight Loss Journey
1. Stay Hydrated
Aim for 2–3 litres of water daily— roughly 8 to 13 cups depending on your size, activity level, and the weather. Plain water (With or without Electrolytes included), herbal teas, and diluted no-added-sugar squash all count.
💧 Hydration supports your metabolism, energy levels, and digestion — and reduces constipation, a common GLP-1 side effect.
Tip: Try keeping a water bottle with you throughout the day. Many people find that having water visible makes them drink more naturally.
2. Eat protein-rich foods
Eating enough protein is essential during GLP-1 treatment, especially when your appetite is reduced. Protein helps preserve muscle mass (it’s your muscle’s guardian), keeps you feeling full for longer and supports energy and metabolism during weight loss.
🥚 Try including a source of protein at every meal: think eggs, Greek yoghurt, lean meats, tofu, legumes, or protein-enriched snacks. When in doubt, go for whole foods over processed options.
When you’re just starting, don’t worry about perfection. Focus on building awareness. Look at the foods you’re already eating and ask: Where could I add more protein?
Tip: If you’re unsure how much protein you need, a general guide is around 1.2–1.6 grams of protein per kilogram of body weight per day. Your pharmacist can help you calculate your specific needs.
3. Move Every Day
Forget intense workouts—start with gentle, consistent movement. When you’re beginning your weight loss journey, overwhelming exercise routines can feel daunting. But even light movement provides remarkable benefits, especially as you get lighter and stronger.
🚶♀️ A short daily walk — even just 15–20 minutes — can help boost digestion, improve your mood, increase your energy levels, support with muscle maintenance and help with blood sugar regulation and reduce bloating.
Remember: You don’t need to hit the gym every day. The key is to stay consistent and make movement part of your routine. Make Small Steps, Big Impact your mantra.
4. Prioritise Sleep
Poor sleep can sabotage your progress. Lack of quality sleep disrupts appetite hormones, leading to stronger cravings and less mindful eating. In fact, poor sleep is a known trigger for emotional and late-night eating.
😴 Aim for 7–9 hours of sleep per night, and try to maintain a consistent bedtime. If you’re struggling, start by winding down screens 30 minutes before bed and keeping your room cool and dark.
Why it matters: Better sleep equals better appetite control and more mindful food choices.
5. Practice Mindful Eating
GLP-1s change how hunger feels. Learn to work with these changes, not against them. To avoid overeating or under-eating, eat slowly and notice your fullness cues.
🍽️ Chew thoroughly, pause between bites, and try to eat without distractions. This helps your body register fullness and makes meals more satisfying.
Remember: Appetite suppression doesn’t mean you don’t need food. Make sure you’re eating enough to meet your body’s needs and prevent muscle loss. Learning about nutrition and calorie requirements is a vital part of long-term success.
6. Consider a Multivitamin and Key Supplements
A well-chosen supplement routine can support your journey. While whole foods should always be your primary source of nutrients, certain supplements may help optimise your results and well-being.
💊 Helpful additions include:
- Vitamin D – Supports muscle and bone health
- B vitamins – Important for energy metabolism
- Iron – Supports energy and prevents fatigue
- Magnesium (200–400 mg) – Helps with cramps, sleep, and digestion
- Collagen + Vitamin C – Optional, but may support skin, joints, and muscle recovery
Tip: Start with one good-quality multivitamin and mineral supplement that covers your baseline nutrient needs. This can help ensure you’re getting essential vitamins and minerals, including those often recommended during weight loss. Always check with your healthcare professional before starting any new supplements, especially if you’re taking other medications.
7. Track Your Progress
What gets measured gets managed. Keep a daily log of your habits, especially food and water intake. Along with weekly weight check-ins, this can make a big difference.
Why tracking works:
- Builds awareness of your patterns
- Helps you spot trends and triggers
- Keeps you consistent with your habits
- Celebrates small wins along the way
📝 Use a simple app, spreadsheet, or paper log. Research shows that regular tracking significantly improves weight loss outcomes and helps people stick with their treatment over time.
The Bottom Line
Success with GLP-1 medications isn’t about perfection; it’s about consistency. The true foundations of long-term success are surprisingly simple: proper hydration, adequate protein intake, mindful eating, regular movement, quality sleep, and daily tracking.
You don’t need to do everything at once. Just start with one or two things — like drinking more water or tracking meals — and build from there. As your body changes, these habits will help you stay strong, energised, and in control of your progress.
Remember: GLP-1 medications are powerful tools, but they work best when supported by the daily choices that nourish your body and mind. These habits aren’t just about losing weight—they’re about creating a healthier, happier version of yourself that lasts for life.
Considering GLP-1 Medications?
Injectable Weight Loss Treatments
GLP-1 treatments help control your appetite.
Careway A-Z Multivitamins & Minerals – 30 Tablets
Careway A-Z Multivitamins & Minerals is a dietary supplement that offers a comprehensive blend of essential vitamins and minerals in convenient tablet form. Formulated with the important vitamins and minerals for energy metabolism, immune function, and maintaining healthy bones, teeth, and skin, Careway A-Z Multivitamins & Minerals is an excellent choice to help fill nutritional gaps and support your overall health. No artificial colours, flavours or preservatives.
Fortisip Compact Protein Banana – 4 x 125ml
Nutricia Fortisip Compact Protein Drink is a convenient, ready-to-drink nutritional supplement specially formulated for individuals facing disease-related malnutrition.
Forceval Multivitamins and Minerals Complex – 15 Capsules
Forceval Multivitamins and Minerals Complex is specially formulated to provide a comprehensive blend of 24 essential vitamins, minerals, and trace elements.
FAQs
Do I still need healthy habits if I’m on Mounjaro or Wegovy?
Yes. GLP-1s work best when paired with habits like hydration, movement, sleep, and nutrition. They support better results and fewer side effects.
How much water should I drink?
Aim for 2–3 litres per day. Carry a bottle and sip throughout the day.
What kind of exercise is best?
Whatever you can stick to. Walking is a great start — especially after meals.
Why is sleep important for weight loss?
Poor sleep increases hunger hormones and cravings, which can trigger overeating. Better sleep means better appetite control.
Why track meals and habits?
Tracking builds awareness. It helps you notice patterns, stay consistent, and celebrate small wins.
What should I eat?
Focus on high-protein foods and small, mindful meals. Don’t skip meals just because your appetite is low — your body still needs fuel.
What supplements should I take?
Start with a multivitamin and mineral. You may also benefit from magnesium, vitamin D, or collagen. Always consult your pharmacist first.
References
- Diabetes Spectr. (2017). Treatment of Obesity in Patients With Diabetes
- J Clin Med. (2022). Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with Glp-1 Receptor Agonists: A Multidisciplinary Expert Consensus
- UCLA Health. (2024). Taking a walk after eating can help with blood sugar control
- UC Health (2025). Many people using GLP-1 weight loss drugs may not be eating enough nutritious food
- Cochrane Neuromuscular Group (2025). Magnesium for skeletal muscle cramps
- NIH (2017). The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time
PillSorted
PillSorted is a full-service UK pharmacy that delivers trusted prescription treatments, over-the-counter items, and supplements directly to your door. We’re here to make your health journey smoother, with friendly pharmacists available to answer your questions about GLP-1 treatments, side effects, and ongoing support.
Call us on 033 4050 380 or email help@pillsorted.com — we’re here to help.
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