I am currently on a compound tirzepatide journey and am absolutely loving it. I am down more than 20 pounds, have made major lifestyle changes, and am feeling healthy and happy. Tirzepatide is the active ingredient found in name-brand Mounjaro and Zepbound. It is a wonderful medication that is changing lives, but it does come with some side effects. There are specific things you can do to maximize your weight loss, your capacity to keep the weight off when off the medication, and minimize those side effects. This blog post will cover Mounjaro, Zepbound, and compound tirzepatide tips for success.
Water
Water is so important when on this journey! Proper hydration levels are crucial for weight loss. Some people have a hard time getting the water they need because they aren’t as thirsty when on the medication. Set reminders for yourself to drink your water, carry around a water bottle, and aim for at least 10 servings of water a day.
Protein
Protein is crucial to feeling full, maintaining muscle mass, and losing weight. Because muscle is often lost in calorie-deficit diets, you need to be eating extra protein to combat this. Make sure you have protein in every meal that you eat and aim for at least 80 grams of protein a day if possible. This can be tricky as your appetite is likely suppressed, so a protein bar or drink a day can be helpful.
Calories
Make sure you are still eating! If you hardly eat while on the medication, you will totally kill your metabolism. Try to eat at least 1,200 calories a day, even if you aren’t very hungry. Have several small, healthy, protein-packed meals a day.
Small Healthy Meals
A big benefit of this medicine is it can make healthy foods look better and unhealthy foods look unappetizing. Lean into this! Have meals focused on protein, veggies, fiber, and fruit. Avoid fried foods, sugary foods, and foods high in unhealthy fats. You may feel sick after eating unhealthy foods and that may help you avoid them in the future.
Supplements
Because you are likely in a calorie deficit while on this medication, you are likely not going to be getting all the vitamins and minerals you need. It is a good idea to take a daily multivitamin. A protein bar or drink can help you get in the protein you need. Many find that adding fiber and magnesium supplements can help with constipation.
Electrolyte Drinks
Electrolyte drinks can be very helpful when on this medication particularly if you find yourself feeling weak, lightheaded, or extra fatigued. Low blood sugar can happen on these meds and electrolyte drinks can help you feel much better. Be sure to talk to your provider if any of your low blood sugar symptoms become severe.
Alcohol in Moderation
Excessive alcohol can lead to an upset stomach while on these medications. It can be a good idea to limit your alcohol consumption to no more than 2 drinks in one sitting. Many find they no longer have much of an interest in alcohol while on the meds, which can be yet another benefit.
Exercise
You want to be exercising consistently while on these medications with a particular emphasis on strength training. Because we are trying to avoid much muscle loss in our weight loss journey, consistent resistance training like weight lifting or pilates is important. Try to do a strength workout at least once a week and ideally twice a week. Try to move your body with some sort of exercise every day.
Dosing
If you are losing weight averaging 1-3 pounds a week and feeling consistent appetite suppression, consider staying at the dose you are at! There is no need to move up doses and potentially make side effects worse. If your weight loss is consistently stalled and you are no longer feeling appetite suppression, go ahead and talk to your provider about moving up.
New Habits
Pay attention to the new habits you are making while on this medication and try to replicate the lifestyle once you are off. I have tried to use my compound tirzepatide journey as a tool to get into a healthier place so that once I am off it is all less of an uphill battle. I plan to eat similarly and exercise more if not the same once I am off.
