Quick one before we start: this is education, not medical advice. Always speak to your GP/consultant about meds and dose. I’ve had many questions recently about the GLP-1s and weight loss.
So I did a Q and A based on what the research showed and the recommendations out there.
For context, results vary because people vary (start point, dose, habits) with what you do anyway, be it medication, diet and medication, or even surgery.
So what you could expect to lose?
Some people will lose up to 20% with diet and exercise, GLP-1s can result in roughly 25% of their starting weight (some more, some less), and bariatric surgery could be up to 50%…
So how do GLP-1 medications work?
They mimic a hormone you naturally release after eating → brain gets “I’m fed” signals.
Slower stomach emptying → fuller for longer.
Steadier blood sugar → fewer snack attacks.
Less “food noise” → the cupboard stops flirting with you all afternoon.
Potential side effects?
More common is nausea/constipation (often dose-related); small resting heart-rate bump (around 1–6 bpm).
Less common: thyroid/pancreas issues (~0.5–0.8%), bowel obstruction (~0.8%), mood changes, hair loss (more likely if protein/micronutrients are low).
Cost varies and adds up—worth planning for if you’re thinking long-term.
What to do if you’re thinking about starting with weight loss medication?
- Discuss your eligibility, dose, plan, and costs with your GP.
Start these habits now (they’re your insurance policy):
- Protein at each meal (palm-sized is fine) or you could get a more specific if you like numbers and look for 1.2grams of protein per KG of body weight (or more than this)
- 2–3 resistance sessions/week (you want to keep muscle or even build it).. This could help you keep the weight (fat loss) off.
- Fibre + fluids (veg, beans, fruit, wholegrains).
- Sleep 7–8h where possible.
- Get your micronutrients in: iron, zinc, selenium, Omega 3, B-vitamins, calcium + vitamin D (food first; supplement if needed).
If you’re on a GLP-1 already and looking to lower dose and keep results?
- Speak to your GP…
- Research suggests slowly lowering it may be a better option. Even tapering and trying a period of time at a lower dose.
- Keep your protein up (this is more important than ever)
- Keep up your resistance exercise
- Make decisions once: repeatable meals (same breakfast/lunch), portion from bowls not packets.
- Track weekly averages (weight/waist/steps/workouts/protein) + non-scale wins (mobility, sleep, clothes fit).
You will probably see from the above ..
That actually whether you are on this medication or not..
The recommendations and habits are actually pretty similar.
Protein, resistance training, simple structure, sleep, steps, support.
Boring? Yes. Effective? Also yes.
We work with people who are on medication..
And people who are not on medication.
It is your journey.
We have seen it work amazingly for some people whilst doing our Kickstart (message me with Kickstart for more info). They have got stronger, fitter, lighter, and improved their mobility whilst on the medication. And have fallen MORE in love with exercise.
Equally, we had people who tried them and just did not feel good.
Either way..
The key part is doing SOMETHING…
Whether the 28 Day Kickstart with us (for women 40+, 50+, 60+, 70+ and beyond who pretty much know what to do but want the plan and accountability to do it), walking, going to a gym, medication, yoga, pilates …
I could go on.
These are not mutually exclusive things…
Matt