How to support your body while taking a GLP-1: nutrition, exercise and self-care tips

Here’s the thing about a smaller appetite: it can change more than how much ends up on your plate. If you’re taking a prescribed GLP-1 for weight management, you may notice you’re less hungry or feel full more quickly. Research shows these medicines can reduce how much people eat, although we’re still learning about the best way to eat alongside them.¹

That’s why healthy weight loss is about more than simply eating less. What you eat, how much you drink, the way you move and whether you’re getting enough rest all matter too. Think less ‘perfect routine’, more regular check-ins with your body. Have you eaten enough today? Are you thirsty? How are your energy levels? Could you do with some movement – or is rest what you really need?

If eating or drinking enough is becoming difficult, or you’re worried about symptoms, speak to your GP or prescriber.

Fun fact: your body already makes GLP-1. It’s a hormone released after you eat that helps with appetite and blood sugar control. GLP-1 medicines work in a similar way, helping people feel fuller for longer.²

They’re not only prescribed for weight management either; GLP-1 medicines may also be used for type 2 diabetes. For weight management, NICE recommends using medicines alongside changes to diet and physical activity.³ If you’ve been prescribed one, always follow your prescriber’s advice about how to use it.

1. Make what you eat count with balanced meals

Good news: you don’t need to master a special GLP-1 diet. The familiar foundations of healthy eating still apply – fruit and vegetables, higher-fibre starchy foods, protein foods, dairy or alternatives and small amounts of unsaturated fats. That could mean yoghurt and fruit at breakfast, lentils or beans added to a meal, or a handful of nuts and seeds as a snack.

But when your appetite is smaller, the food you do eat has a little more work to do. Rather than simply making every portion smaller, focus on getting a good mix of nourishing foods across the day. Early research has raised questions about whether some people using GLP-1 medicines may get less protein, vitamins or minerals because they’re eating less overall, although the evidence is still developing.^1,4

This could include nutrients such as iron and certain B vitamins, which play important roles in normal energy metabolism and reducing tiredness and fatigue.^12,13 That doesn’t mean feeling tired automatically means you have a deficiency. But if you’re regularly struggling to eat enough or experiencing ongoing tiredness, speak to your GP or prescriber. They can consider your diet and symptoms and, where appropriate, check for potential deficiencies.

2. Keep your water bottle handy to stay hydrated

Your water bottle deserves a starring role too. Drinking enough water helps your body carry out its everyday jobs, and the NHS says most people should aim for around six to eight cups or glasses of fluid a day. You may need more during exercise, in hot weather or at other times when your body’s needs are higher.⁹ Water is a simple choice, but lower-fat milk, sugar-free drinks, tea and coffee can count too.

There can be an extra reason to stay hydrated while taking a GLP-1. Nausea, vomiting and diarrhoea are recognised GLP-1 side effects and vomiting or diarrhoea can sometimes lead to dehydration.² Rather than waiting until you’re parched, keep a drink nearby and sip regularly throughout the day. If you’re struggling to keep fluids down, have ongoing vomiting or diarrhoea, or think you may be dehydrated, speak to your doctor as soon as possible.

3. Move in a way that works for you – and make exercise easy

Movement counts in more ways than one. Being active supports both physical and mental wellbeing, while strength-based activity can help you look after your muscles during weight loss.⁷ UK guidance recommends adults are active every day, work towards at least 150 minutes of moderate activity a week and include muscle-strengthening activity on at least two days a week.¹⁰ But that doesn’t mean going from zero to superhero. Walking, cycling, resistance bands, bodyweight exercises or weights can all count. The best exercise for weight loss isn’t necessarily the toughest workout you can manage – start where you are, choose movement that feels realistic and build up gradually.

Your energy can be a useful cue too. If you’re having a lower-energy day, that might mean swapping an intense workout for something gentler rather than pushing yourself to stick to a plan. It’s also worth checking in with what you’ve eaten that day. Because GLP-1 medicines can reduce your appetite, you may need to be a little more intentional about making meals and snacks count.

Feeling unusually weak, dizzy or very tired? Don’t push through for the sake of ticking off a workout. Stop and speak to your doctor if symptoms continue.

4. Make self-care part of the plan to help manage stress

How are you feeling today? Looking after yourself isn’t only about what’s on your plate, how much you’ve moved or the number on the scales. Making time for the things that help you feel good matters too. Self-care looks different for everyone. It might be catching up with friends or family, getting outside for some fresh air, reading a book, listening to music or taking a few minutes to meditate or switch off.

You don’t need to squeeze another long to-do list into your day either. Start small and choose things you genuinely enjoy – a few moments that help you slow down, connect with others or make time for yourself can all have a place in looking after your overall wellbeing.

5. Give sleep and rest their own space

Sleep can sometimes be the first healthy habit to slip down the list, but it deserves a spot alongside nutrition and movement. Most adults need around seven to nine hours of sleep a night, although everyone is different.¹¹ A regular bedtime and wake-up time, a wind-down routine and enough time to rest can all support your general wellbeing. And remember that rest doesn’t mean you’ve failed to be active – paying attention to when your body needs recovery is part of looking after it too. That might mean dimming the lights, putting your phone down or giving yourself longer to switch off before bed.

6. Think before adding supplements

Not everyone taking a GLP-1 needs a specific supplement alongside it. Food should still be the starting point for meeting your nutritional needs. Research has raised questions about lower intakes of some nutrients, but the evidence is limited and can’t show that the medicine itself causes a deficiency.^1,4 So rather than adding supplements ‘just in case’, start with the bigger picture.

Thinking about taking something new? Check with your prescriber, pharmacist or another appropriate healthcare professional first. They can consider your diet, health and any other medicines you’re taking and advise whether it’s suitable for you.

Some days, your usual routine might not quite fit – and that’s okay. A smaller appetite might mean being more intentional about making meals and snacks count, while a lower-energy day could mean swapping your usual workout for something gentler. Rather than pushing through or trying to stick rigidly to old habits, pay attention to what your body is telling you and adjust where you need to.

That might mean choosing smaller, balanced meals when your appetite is lower, keeping a drink nearby so you remember to sip regularly, or making more time for rest and recovery. And if changes to your appetite or energy are making it difficult to eat or drink enough, exercise as usual or get on with everyday life, speak to your prescriber. They can help you understand what might be going on and whether you need any further support.

Taking a prescribed GLP-1 doesn’t mean turning your whole life upside down – and looking after yourself is about much more than simply eating less. Keep coming back to the basics: a varied diet, regular protein-containing foods, enough fluids, movement, strength-based activity, sleep and rest. The science around the best nutrition approach for people using GLP-1 medication is still emerging, so be wary of rigid diets or claims that everyone needs the same supplement unless it’s recommended by your healthcare professional.

Most importantly, keep listening to what your body is telling you. Some days that might mean getting outside for a walk; others, making sure you’ve eaten enough or getting an early night. And if you’re struggling to eat or drink enough, or have symptoms that concern you, speak to your GP or prescriber.

Still getting to know your body’s signals? Take a closer look at what could be behind bloating or discover nutritionist-approved tips for eating with a reduced appetite.

Disclaimer – This article is intended to support general wellness and weight management only and does not provide advice for the use of GLP-1 medications. If you are prescribed a GLP-1 medicine, your dietary intake and overall health should be monitored by your prescriber or another qualified healthcare professional.   

Any symptoms or side effects, including changes to appetite, digestion or bowel habits, should be discussed with your prescriber or a healthcare professional, as these may indicate that your current treatment or dosage needs review. If you are struggling to consume regular, balanced meals, this should also be reported to your prescriber.   

Always check with a prescriber or healthcare professional before introducing new foods, supplements or products alongside medication, as there may be interactions or contraindications.