I recently reached my goal weight on compound tirzepatide, and I did so in just 4 months on this medication. I lost 30 pounds in those 4 months and then lost a couple more in the months following on my maintenance dose. I have learned so much on this journey and gotten some great advice from many wonderful medical providers. I was able to maximize my weight loss on this medication through a few key lifestyle changes.
Diet
Diet matters while on a GLP-1. Yes, you will have appetite suppression so it will be easy to eat less, but what you do eat matters. We want to avoid muscle loss while on these medications so we need to be eating a high protein diet. Around 90 grams of protein is a great goal for most people. If you are a tall man, you probably need to do more. Look into how many grams of protein your food sources have or download an app that tracks macros. Since you won’t be very hungry, a lot of what you are eating needs to be high-protein foods.
To reach your protein goals, protein supplements like protein powders, protein drinks, and protein bars can be incredibly helpful. You need to make sure you are getting enough vitamins and minerals too. I’d recommend taking a multivitamin and loading up on fruits and veggies. I love the Biocare Drinks because they are high in protein and vitamins. Fiber is very important as well. Fiber drinks and bars can help avoid stomach upset.
Fitness
Strength training is crucial while on semaglutide or tripeptide. We want to avoid muscle mass loss and even build muscle to improve our metabolism. Try to move your body daily and focus on strength training several times a week. I do pilates once a week (I love Move With Nicole on YouTube) and weight lifting at my gym once a week. On the other days, I try to either power walk or spend some time on the stair stepper or elliptical.
Sleep
Sleep is so important to weight loss and your success on this journey. Many feel extra tired while on a GLP-1, so you need to prioritize your sleep to feel energized and well throughout your day. Sleep also helps strengthen your metabolism. Prioritze your sleep even if that means putting down your phone early, not watching your favorite show until the next day, or even treating yourself to a nap on the days that you can.
Give Yourself Grace
A mistake I would make during my previous weight loss efforts was being way too hard on myself. Now I try to give myself grace if a meal doesn’t meet my nutrition goals. I try to just get back on track the next meal. If once a week, I want to have a sweet treat, that is just fine! If once a week I don’t meet my protein goals, that’s fine too. I try to just start fresh as soon as I can and get back to my healthy habits.
Final Thoughts
I am so incredibly grateful for my time on tirzepatide. It has transformed my health, and it got me out of a place where I felt so stuck. Now that I am in my 30s I recognize that my body takes much for TLC than it did when I was in my 20s. These lifestyle changes I made while on tirzepatide I plan to continue for the rest of my life.
