Medically supervised weight loss utilizing Semaglutide or Tirzepatide can be an effective tool on your health and weight loss journey, but unless you tackle your health and wellness holistically, chances of getting off the medication may be slim.
While people have had a lot of success losing weight with Semaglutide or Tirzepatide, we strongly encourage a lifestyle evaluation as you embark on your weight loss journey. We have observed success for our clients (and ourselves) when we take a more holistic approach to our health and wellbeing, especially while being on the medication.
We have created a guideline called the “Successful Six”, designed to help our clients focus on what is important (and helpful) when losing weight. Please email us for a full version at info@myhealthybodyaz.com. In this blog post, we discuss the first three; Food and Nutrition, Sleep and Hydration and will do a follow-up post on Exercise, Support System and Me-time.
Food and Nutrition:
Eating a well-balanced meal is crucial for providing the body with necessary nutrients it needs to function optimally. Specific to this program, good nutrition helps with sustained energy levels. aids in weight loss and eventual maintenance and bolsters the immune system.
Do’s and don’s: Do eat plenty of protein (at least 100g per day). Rapid weight loss can lead to hair shedding and protein will help prevent weigh-related shedding. Don’t eat greasy, fried foods as the combination with your medication can cause or worsen nausea, bloating and gas.
Sugary foods and drinks should also be avoided because they quickly spike the blood sugar levels and can potentially counteract the benefits of the medication. It may (or may not) come as a surprise that we advise staying away from refined carbs such as white pasta, cereal and bagels, which are high glycemic foods. High glycemic foods mean that the body absorbs them rapidly and converts them into glucose, and can cause your blood sugar to rise. When you are trying to lose weight or manage diabetes, it is better to eat low glycemic foods such as whole grains, oatmeal, sweet potatoes, fruits, non-starchy veggies (spinach, avocados) and carrots.
Sleep:
Sleep is fundamentally essential for human well-being. While it seems hard to get enough sleep with our busy work-, family- and community lives, it is so important to dial in especially when you are on this program.
During sleep, our bodies engage with critical functions such as tissue repair, muscle growth and hormone regulation. Good sleep strenghens your immune system and also provides metabolic balance, which helps with weight loss and maintenance.
Tips for a good night’s sleep include going to bed at the same time each night with a good wind-down routine (reading, a bath, a cup of tea etc.). Avoid screen time at least an hour before bed as blue light has been linked to feelings of wakefulness. Other practices include optimizing your bedroom for sleep by having it cool, dark and quiet. Consider black-out blinds, but you can also use an eye mask. A white noise machine or earplugs can help if you are in a noisy environment.
Hydration:
Hydration is paramount for maintaining optimal body functioning and overall well-being. It is especially important on the medication because side effects can range from a mild headache to nausea, and water can improve this. Dehydratrion leads to a range of health issues such as fatigue and dizziness as well as more severe complications. We recommend starting your day with a glass of water and setting a daily intake goal so that you do not forget.
If you are not used to drinking a lot of water, you can add to your hydration by eating foods like watermelon, cucumbers and celery, which is high in water content. Herbal teas and broths are hydrating and a great substitute for sugary drinks.
In summary, dialing in your nutrition, sleep and hydration are great steps in your health journey and the first things we recommend when you embark on our medically assisted weight journey. In the next blog we will discuss exercise and how much exercise is needed, as well as the importance of building a support system and setting aside me-time.