My most successful patients lose 6 kg or more in the first 90 days by combining GLP-1 medicine with a science-based and individualized program we create together. Here is exactly what they do to lose weight — and keep it off.
They Learn About Obesity
First, they learn that obesity is a chronic, progressive, and relapsing disease. We discuss scientific evidence that weight is not simply a failure of diet, willpower, or exercise. I often use the analogy of diabetes or high blood pressure with them. These are diseases that often require medicines to be managed successfully. We would never say “just follow a diet and exercise more”. In the same way, obesity is a metabolic disease for which we now have effective medicines.
Obesity is chronic — it tends to last a lifetime without treatment. It’s also progressive, which means that weight tends to increase over time (as it does for everyone, unfortunately). And finally, they recognize that obesity is a relapsing metabolic disease. That means even if successfully treated with medication, diet, and exercise, the weight is likely to return unless all three are maintained long term.
Many are surprised to learn that there is a strong genetic component to obesity, even more so when we review their family history and trace out how overweight and obesity run in their family. We also discuss how south Asians in particular are prone to obesity.
They Learn All About GLP-1s
My successful patients educate themselves about GLP-1 medicines — Mounjaro, Ozempic, or Wegovy. They learn that these medications not only suppress appetite, but they also alter the brain pathways that control hunger, pleasure, and the way food acts as a reward. Through experience, they understand how the medication quiets persistent “food noise”.
We review how dosing will be increased slowly based on results and how they tolerate the medicine. I also educate them that these are prescription medicines, not supplements that anyone can take, like a protein powder. We spend a lot of time reviewing side effects of GLP-1s and how to manage them. Once treatment has started, I monitor their weight loss to ensure they reduce weight gradually (to avoid “Ozempic face”), and advise them not to waste time comparing their progress to others on similar medicine.
We Develop a Workable Plan Together — And Stick To It
While these medications are life-changing, they are not magic. Long-term success with GLP-1s requires a structured plan, effort, and healthy lifestyle changes. To lose weight safely, here are the proven strategies we work on together:
Balance Protein with Fiber
A common pitfall is focusing so heavily on protein intake (80–100 g/day, up to 120 g/day) that you neglect fiber (21–38 g/day), which is what leads to constipation. Aim for balanced, smaller meals. If your nausea is strong, stick to blander foods and avoid high-fat or greasy options for 2 days after each injection.
Do Not Skip Meals. And NO Intermittent Fasting
Skipping meals can actually make you feel more tired and worsen nausea. Avoid intermittent fasting while on GLP-1s. You need regular nutrition to stay healthy and effectively lose weight.
Commit to Strength Training and Cardio
When you lose weight quickly, you are at risk of losing valuable muscle mass. Engage in strength training two to three days a week to help preserve your lean muscle. Add cardio workouts — aiming for 150 minutes of total exercise per week — to accelerate weight loss and protect your heart health.
Hydrate
Drink plenty of water throughout the day to actively support your digestion and mitigate medication side effects.
Get Enough Sleep
Sleeping less than 6 hours a night increases your weight over time. Turn off your screens early and aim for 7 to 9 hours of restorative sleep each night.
Track Consistently
Accurately track your progress by weighing yourself once or twice a week, ideally first thing in the morning after going to the bathroom, without clothes, using the same scale. Women who are menstruating can check their weight once their periods are over. I also recommend calorie and macro counting — usually for the first 1–2 months on medication. Finally, track your exercise, and be ready for me to review your progress on all of these during each visit.
The Pro Tips The Top 5% Follow
The tips above are what most people will do. But a few pro tips will take your weight loss journey to the next level:
Have a Written Stress Management Plan
A stressful event — work or school, family, health, finances — can quickly derail your weight loss plan. Prepare a written plan on how you will better manage your stress, and stick to it. Include exercise, time with family and friends, meditation, play time, deep breathing, and some time outdoors in nature.
Address Body Image
Some people, even after losing 10, 20, or even 30 kg of weight on GLP-1s, still have a negative body image. Actively work with your physician or a counselor to address unhealthy patterns of self-criticism, learning to accept and love yourself as you are.
Create a Plastic-Free Kitchen
Many people don’t realize that the plastics in their kitchen can quietly interfere with their weight loss goals. Certain plastics contain endocrine disruptors — chemicals that can affect hormones and metabolism, making it harder to shed excess weight. A simple but powerful step is to swap out plastic containers, bottles, and utensils for safer alternatives like glass, stainless steel, or ceramic.
Summary
GLP-1 medications are a powerful, scientifically backed tool for managing overweight and obesity. By pairing the medication with a robust plan encompassing a healthy diet, regular exercise, stress management, and adequate sleep, you can achieve lasting, transformative weight loss.
Reviewed for medical accuracy by Dr. Srikanth Sola. Last updated: March 23, 2026
References for detailed reading
- Wilding, J. P. H., et al. (2021). “Once-Weekly Semaglutide in Adults with Overweight or Obesity.” The New England Journal of Medicine, 384, 989–1002.
- Jastreboff, A. M., et al. (2022). “Tirzepatide Once Weekly for the Treatment of Obesity.” The New England Journal of Medicine, 387, 205–216.
- Lincoff, A. M., et al. (2023). “Semaglutide and Cardiovascular Outcomes in Obesity without Diabetes.” The New England Journal of Medicine, 389, 2221–2232.