5 Things I Got Wrong When I Started on a GLP-1 (And What I’d Do Instead)

Nov 3

When I started taking a GLP-1 medication, I felt equal parts hopeful and overwhelmed. I thought, “Maybe this is finally it.” And in many ways, it was the reset I needed but not in the way I expected.

My success in losing over 100 pounds and keeping it off isn’t because I just “got lucky” or found a magic formula. It’s because I did the deeper work to support my body, mind, and habits while I was still on the medication.

So if you’re on this journey now, consider this your behind-the-scenes pass. These are five things I got wrong in the beginning (and trust me, I made plenty of mistakes) and what I’d do differently if I could go back. My hope? That you’ll feel more confident, supported, and ready to create lasting change.

1. I Skipped Meals Because I “Wasn’t Hungry”

One of the most noticeable effects of a GLP-1 is the loss of appetite and trust me, I leaned into that hard. If I wasn’t hungry, I figured I didn’t need to eat. Easy, right?

But skipping meals led to fatigue, nutrient deficiencies, constipation, and muscle loss. Looking back, not eating was my biggest mistake for long-term success. It took my coach reminding me of the importance of food as fuel for it to finally click.

What I recommend:
Eat on a schedule. Even when you’re not hungry, your body still needs nourishment - especially protein and fiber (more on that below). Protein drinks, yogurt, soup - anything soft and easy is fair game. The goal is fuel, not fullness.

2. I Didn’t Prioritize Protein

I focused so much on eating less that I forgot to eat well. My appetite was diminished, and I didn’t realize how critical protein is - not just for muscle, but for metabolism, blood sugar balance, and energy.

When I started working with my coach, I remember saying, “There’s no way I can eat that much protein!” Spoiler alert: I was wrong. And it’s still a goal I work toward every single day.

What I recommend:
Build every meal and snack around protein: eggs, Greek yogurt, fish, chicken, cottage cheese, beans. Bonus: when it comes time to reduce or stop the medication, you’ll already have the habits in place to support your body.

3. I Ignored Fiber and Water

Real talk? I was miserable. Constipation, bloating, and brain fog hit hard—and I didn’t connect the dots until much later.

GLP-1s slow digestion, so fiber and hydration aren’t optional. They’re essential. Plus, when you’re eating less overall, you’re naturally taking in less water and fiber from food.

Through this journey, I realized I’d likely been living in a state of chronic dehydration for most of my life. And once I felt what true hydration felt like—the energy, the mental clarity—I never wanted to go back.

And fiber? That wasn’t something I tracked before. But I learned quickly the importance.

What I recommend:
Hydrate like it’s your job (because it kind of is). Add beans, lentils, berries, greens, and chia seeds to your meals. If you’re not up for solids, toss them into a smoothie. Still not enough? Add in a fiber supplement. Your gut (and your mood) will thank you.

4. I Started Strength Training Too Late

I figured weight loss was the goal, so why worry about muscle? That mindset cost me. Without strength training, I lost muscle mass which led to low energy and stalled progress.

One day, I had a wake-up moment: I realized I’d been holding onto this belief that I’d start lifting “after I lost the weight.” At that point, nearly 24 months into my journey, I started working with a personal trainer.

What I recommend:
Start now. Even bodyweight exercises make a difference. You don’t need to be perfect—you just need to be consistent. Strength training is one of the most powerful things you can do to support long-term success.

Not sure where to begin? Try a few sessions with a trainer, explore YouTube workouts, or check out beginner-friendly apps that offer instructional videos. Just start somewhere.

5. I Expected Fast, Easy, and Forever

This one’s the biggie.

I thought the weight would fall off and stay off with zero effort. I assumed my food issues would magically disappear. When progress stalled, I panicked and almost quit.

What I recommend:
Know this: slow weight loss is the goal. About 1% MAX of your body weight per week is a realistic, healthy pace. Don’t chase miracles or quick fixes. They’re not sustainable and they don’t teach you anything about your habits.

Plateaus are part of the process. And while GLP-1s can be powerful, they don’t do the emotional or mindset work for you. That’s your job. And you are absolutely capable of doing it.

Final Thoughts

If you’re on a GLP-1 right now, I want you to hear this loud and clear:

This journey isn’t just about weight loss. It’s about becoming someone who takes care of herself, who fuels her body with love, who doesn’t panic when the scale stalls, and who’s strong enough to thrive with or without the medication.

You can lose the weight and keep it off. I have so I know you can, too. But the real secret? Start building sustainable habits now. Not later. Not when you hit your goal. Now.