Paging Dr. Frischer: GLP Total Program

We’ve all been hearing about the new GLP medications for weight loss. While these medications feel miraculous to those who have used them to lose weight, they were never intended to work alone. For true and lasting success, GLP treatment should be accompanied by a diet and exercise plan. This enhances the benefits, establishes new habits, and limits potential side effects. 

Diet:

GLP medications reduce appetite. It follows that it is important to prioritize nutrient-dense foods and enough protein. Weight loss can include muscle loss. To protect muscle, aim for about 80-120 grams of protein daily (depending on body size). Include protein at every meal, choosing among fish, chicken, eggs, yogurt, cottage cheese, tofu, nuts, beans, etc. Consider adding a protein shake.

Because appetite will be lessened, build smaller but balanced meals. Choose high-quality foods, with an emphasis on vegetables, fruit, whole grains and healthy fats (like olive oil, nuts, and avocado). Limit fried or high-fat foods, sugary drinks, refined simple carbohydrates, and processed snacks. Avoid skipping meals or fasting for long hours. Stop when comfortably full, and don’t forget to drink at least six to eight cups of water every day.

Common side effects of GLP medications include nausea and constipation. To reduce these, eat slowly, choose smaller portions, avoid greasy foods, stay hydrated, and gradually increase fiber intake. Side effects generally go away with time and dose adjustment.

Exercise:

The purpose of exercise is not merely to burn calories. Some weight loss on GLP medications may come from muscle, so it is important to incorporate exercise. In general, plan to exercise at least three times per week, for at least 150 minutes per week, with the goal of elevating heart rate and breathing. Incorporate strength training, including brisk walking, cycling, swimming, weight machines or free weights, resistance bands, squats, lunges, push-ups, or running. Short exercise sessions do count. 

Long-term weight loss depends not only on these powerful GLP medications, but also on changing habits. Once the medications are stopped, it’s not unusual to gain back as much as 50% of what was lost. I urge you to work closely with your physician or weight loss professional to change underlying habits, and to design a maintenance program that works for you.