Semaglutide has revolutionized weight loss. This powerful weight loss tool have allowed patients to eliminate snacking, eat smaller portions, experience less “food noise”, and succeed in weight loss goals. To make the most of your weight loss journey, here are a few tips that we discuss with patients throughout their weight loss journey.

1.)   Measure yourself. If you are exercising or trying to maintain your muscle mass (as you should be!) while on semaglutide, sometimes the scale does not always reflect changes in body composition. Acquiring both a waist and hip measurement is a fantastic way to track your progress objectively. The inches add up fast!

2.)    Remind yourself to drink water. We have found that when semaglutide suppresses the appetite, they also tend to lower the thirst. This can lead to decreased fluid intake. For most patients we recommend carrying a water bottle with you throughout the day to remind yourself to drink water. Set an alarm on your phone to drink water if needed. Drink every time you eat a snack. Staying hydrated is key to minimizing side effects as well, such as constipation.

3.)   Avoid foods high in saturated fat. Foods high in saturated fat tend to worsen stomach side effects on semaglutide. Example of foods high in saturated fat include fried foods, whole milk, butter, cream, cheese, cooking oils, coconut milk and cream, cured meats, pastries and cakes, and fatty cuts of meat. Restaurant foods almost always will have more saturated fat, so keep eating out to a minimum especially near shot day. Side effects tend to be worse within the first couple days of injecting, so eating healthy and avoiding foods high in saturated fats on these days is especially crucial. In general, patients that eat healthier have less stomach side effects and tolerate the medication better.

4.)   Time your shot day with your schedule. If you like to go out to eat with friends on the weekends, you should do your shot earlier in the week. We do not recommend going out to eat within 3 days of taking your shot if possible. If you tend to travel for work or have work events earlier in the week, then your shot day should be closer to the weekend. Everyone’s schedule is different, and we can help you determine what day is best based on your schedule. Once you have a shot day, you will stick to the same day each week so choose your shot day carefully.

5.)   Understanding your dosage and how to properly inject medication. Here at WeightMed we require an injection teaching, where we walk you through the process of how to properly draw up and inject the correct amount of medication. We also review correct disposal of used needles and can also teach you how to pre-draw syringes. Once you receive your package, an injection teaching is scheduled at weightmed.janeapp.com. At that time we review dosing, and steps to do your injection properly to ensure you are successful and safe self-injecting. This is a crucial and critical step for success!

6.) Exercise 120 minutes per week. In clinical trials studying semaglutide for weight loss, participants regularly exercised as part of the protocols of the study. In trials studying semaglutide, patients exercised 120 minutes per week. We really like this number because it is much easier to get enough exercise in when looking at it on a weekly basis. We understand there are going to be days you come home from work and are exhausted and don’t want to work out - and that’s okay! Whether you take two 60 minute brisk walks during the week, go to the gym for 40 minutes 3 days a week, or do 15-20 minutes of workout videos on YouTube daily, you will be hitting your exercise goal for the week.

7.) Focus on protein. Most patients find it hard to eat multiple bigger meals a day while on semaglutide. We recommend keeping high protein snacks with you and eating these frequently throughout the day if you find yourself unable to eat larger meals. (Examples include protein shakes, protein bars, cheese and almond protein packs, cottage cheese, greek yogurt, hummus, salad with protein, hard boiled eggs, the list goes on!) We recommend eating a normal dinner if possible, with a focus on meat/fish. Eat your protein first before your side if possible so that if you get full quicker you are focusing on the protein. Aim for more than 75 grams of protein per day, ideally at least 90 for most people. Adequate protein intake and maintaining a proper calorie load is key to weight loss success. Track your calories as needed with myfitnesspal or other apps to ensure you are hitting your protein and calorie goals.

8.) Continue medication throughout the maintenance phase. Here at WeightMed we have developed a successful and robust maintenance program. Once you hit your goal weight, you can lower or maintain your dosage for a discounted price. You will follow up with us every 3 months in the maintenance phase. Continuing medication on a longer term basis allows your reduction in appetite, decreased food noise, and fullness sensation to continue on a long term basis.

If you follow these key tips, you will be the most successful on semaglutide. Here’s to reaching and maintaining weight loss goals!

Kristine is the founder of WeightMed PLLC, Washington’s Premier Obesity Medicine Clinic. WeightMed PLLC treats weight loss patients in the Seattle, Puget Sound area, Vancouver, Spokane Valley, and all of Washington State. WeightMed PLLC sees patients virtually usually our HIPPA-compliant platform and medications are shipped directly from our Seattle based pharmacy partner to your door.