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How to Maintain a Healthy Lifestyle Alongside Weight Loss Medication

  • July 13, 2025
  • Lifestyle Med Spa
Did you know that over 6% of US adults have used the latest weight loss drugs to treat obesity and weight-related health conditions? While these revolutionary GLP-1 and GLP-1/GIP medications are safe and effective, developing healthy habits alongside your treatment is key to maintaining long-term weight loss.
From creating your own healthy diet to preserving muscle mass with regular exercise, there are several key lifestyle changes you can start making today. Luckily, our experts at Lifestyle Med Spa have outlined the most powerful ways to maintain a healthy lifestyle while taking weight loss drugs, so you can make the most of your treatment and enjoy the results for years to come.
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The Importance of Professional Weight Management Plans

1. The Importance of Professional Weight Management Plans

Obesity treatment is about more than just weight loss medication. In fact, failing to build sustainable lifestyle changes alongside your treatment can often result in post-treatment weight regain.
Fortunately, working with registered dietitians and physicians who provide holistic weight management plans can help you stay accountable, avoid nutritional pitfalls, and reinforce choices that improve overall health. At Lifestyle Med Spa, our providers work with you to combine the benefits of medication with the healthy changes you need to succeed, such as:
  • Ongoing Support: Regular check-ins with licensed providers not only help you take weight loss medications safely, but can also provide the motivation and accountability you need to maintain long-term lifestyle changes.
  • Customized Nutrition Plans: Practical dietary recommendations based on your allergies and preferences can help you get the nutrients your body needs to stay healthy on weight loss drugs.
  • Exercise Planning: Exercise recommendations to improve blood pressure, boost metabolism, and prevent muscle loss while taking weight loss medications.
  • Preventive Health Screenings: Baseline and follow-up lab work to monitor blood sugar, cholesterol, and hormone levels as you lose weight.
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2. Developing A Balanced Diet

Your diet plays a huge role in both weight gain and weight loss, especially when taking GLP-1 and GLP-1/GIP medications. While working with nutrition experts can help in the short-term, it’s ultimately up to you to make sustainable food choices each day.
But, what exactly does healthy eating entail?

Foods To Avoid

You are what you eat, as they say, and certain foods are notorious for slowing weight loss progress and worsening common medication side effects like nausea, heartburn, and bloating. While you don’t need to cut these foods out entirely, unless there’s a medical reason for doing so, you should try to limit them for better digestion and reduced cravings.
  • Highly Processed Foods: Loaded with artificial ingredients, preservatives, and unhealthy oils, these foods often trigger inflammation and cravings. (e.g., donuts, chips, processed meats like hot dogs or bacon)
  • Sugary Foods: Many foods in the US have too much added sugar or refined carbs, leading to blood sugar spikes that cause energy crashes, cravings, and eventually long-term health issues like diabetes. (e.g., candy, soda, sweetened coffee, white bread, pasta)
  • Foods High In Saturated Fat: These foods are hard to digest, especially when gastric emptying slows with GLP-1 medications, causing nausea, heartburn, and high blood pressure. (e.g., full-fat dairy like cheese and cream, fried foods, fatty cuts of meat)

Foods To Eat

While the exact blend of foods you should eat for a balanced diet will depend on your unique health conditions, body weight, and allergies or intolerances, there are certain types of foods that have definitive health benefits. Choose the options below to feel fuller longer, preserve muscle mass, and give your body the nutrients it needs as appetite decreases.
  • Lean Proteins: Proteins without excess fat content preserve muscle mass, boost satiety, and support metabolism while you lose weight. (e.g., grilled chicken, salmon, eggs, tofu, turkey)
  • High-Fiber Whole Grains: Opt for grains that are higher in fiber than refined carbs, as fiber helps slow digestion, stabilize blood sugar, and reduce cravings. (e.g., quinoa, brown rice, oats, barley)
  • Healthy Fats: While it’s good to avoid saturated fat, healthy fats have the power to improve heart health, reduce inflammation, and keep meals satisfying without spiking blood sugar. (e.g., avocados, olive oil, nuts, seeds, fatty fish)

Tips For Sticking To a Healthy Diet

  • Eat 4–6 smaller-portioned meals per day.
  • Plan and prep meals ahead of time.
  • Prioritize a bit of protein intake at every meal.
  • Limit unhealthy foods to occasional “treats”, rather than cutting them out entirely.
  • Stay hydrated by drinking water or tea throughout the day.
  • Avoid drugs and alcohol.
  • Get blood work done to help determine what nutrients you need.
  • Use a journal or phone application to track your progress.
Dedicating Time To Physical Activity

3. Dedicating Time To Physical Activity

Regular exercise is another key component of maintaining a healthy lifestyle while taking weight loss drugs. Combined with medication and proper diet, physical activity preserves lean muscle, boosts metabolism, and improves cardiovascular health.
But don’t worry, you don’t need to become an athlete to succeed. Even moderate daily activity can make a big difference in maintaining long-term results.

Cardio/Aerobic Activities

Mild to moderate intensity aerobic exercises are often an easy and effective way to burn calories and support healthy blood pressure. There are a variety of these exercises you can try at-home, in the gym, or with others:
  • Walking or Jogging: A low-impact yet easy way to stay consistent, even when you lack motivation.
  • Cycling: A great way to condition your body and strengthen joints while getting to the places you need to be, or simply enjoying nature.
  • Swimming: A fantastic option for obese individuals who want to burn calories without putting painful pressure on joints.
  • Yoga: Unique exercises that improve flexibility, balance, and core strength while reducing stress.
  • Group Classes: Including Zumba, dance, or spin classes can make cardio fun and social.

Strength Training

Even if bodybuilding isn’t your goal, strength training can help prevent the muscle loss associated with GLP-1 and GLP-1/GIP medications. It can also boost your metabolism, so you burn more calories even when resting. Here are some common strength training exercises:
  • Bodyweight Exercises: Squats, lunges, push-ups, and planks are all great strength training exercises you can do at home with no equipment.
  • Free Weights or Resistance Bands: Requiring only inexpensive materials, these options offer progressive muscle strengthening you can do at home.
  • Gym Machines: Help target specific muscle groups with added support for beginners.

Tips For Maintaining An Exercise Routine

  • Start small, only 20–30 minutes of exercise at a time, and increase activity slowly.
  • Plan ahead by scheduling 2–4 exercise sessions into your weekly routine.
  • Alternate between different cardio, strength, and flexibility exercises to stay engaged.
  • Exercise with a partner, join a class, or track your workouts in an app to hold yourself accountable.
  • Listen to your body, resting when needed and adjusting intensity to avoid injury.
  • Always recognize your progress, however small.

4. Maintaining Mental Health

No weight loss treatment is complete without accounting for mental health. After all, obesity is often linked to depression or eating disorders, and you never know how new medication will affect you. Here are some tips for maintaining your mental health as you take weight loss medications:
  • Prioritize Sleep: If you don’t prioritize sleep already, doing so is vital for a healthy lifestyle. Getting adequate sleep each night—7 to 9 hours—helps regulate mood, energy, and appetite.
  • Practice Stress Management: Utilize exercise and mindfulness practices like meditation, yoga, or deep breathing to keep yourself relaxed day-to-day.
  • Stay Socially Connected: Spend time with friends, family, or community groups to build community support as you lose weight.
  • Track Your Mood: Journaling or using a mental health app can help identify patterns and triggers.
  • Seek Professional Support: When symptoms of depression or eating disorders become too much, it’s never too late to reach out to a therapist or support group.
Consider Weight Loss Supplements

5. Consider Weight Loss Supplements

For a reduced risk of negative side effects and faster weight loss on GLP-1 and GLP-1/GIP medications, you can add supplements to your daily routine. Taken consistently, and with proper guidance from your doctor, these natural remedies can support appetite control, nutrient absorption, and overall wellness.

  • Apple Cider Vinegar (ACV): This probiotic-rich remedy works in tandem with weight loss drugs to reduce glucose spikes and increase feelings of fullness, making it easier to avoid unwanted cravings. Use daily by diluting in water or mixing with meals.
  • Yerba Mate Tea: Studies have shown this tea to have compounds like ferulic acid, capable of boosting GLP-1 levels by 40–50%. By drinking at least one cup per day (3g of tea leaves) for up to 12 weeks, you can reduce inflammation and fat buildup.
  • Allulose Sweetener: This now readily available sugar doesn’t spike blood glucose or insulin like other sweeteners. Instead, you can use it as a substitute in recipes and drinks to improve GLP-1 balance and promote fullness.
  • Omega-3 Fatty Acids: Found in fish oil, flaxseed, or algae-based supplements, omega-3s reduce inflammation, support heart health, and preserve lean muscle mass during weight loss.
  • Collagen Peptides: Known for promoting skin and joint health, this supplement also supports lean muscle maintenance and skin elasticity during weight loss. Some studies suggest positive effects on the GLP-1 response.
  • Vitamins and Minerals: If your blood work shows deficiencies, taking vitamin D, B12, and C, as well as minerals like magnesium, iron, and calcium—can help you stay healthy on weight loss medications.

Start Building Healthy Lifestyle Changes With Lifestyle Med Spa!

If you want to not only lose weight effectively, but also keep the weight off long-term, you need a professional weight management plan. At Lifestyle Med Spa, we combine the latest injectable weight loss medications with expert dietary advice and natural remedies for results that last. From suggesting the latest weight loss supplements to effective exercise tips, we’ll give you the tools you need to make permanent lifestyle changes.
Plus, we offer a variety of other treatments as well. Whether you need help with chronic fatigue or sagging skin, we’re committed to helping you achieve the best results. Click here to start your free consultation.
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