How to increase weight loss on Mounjaro?

Key takeaways:

If you’ve started taking Mounjaro or are seriously considering it, chances are you’re hoping for more than just a number on the scale to change.

You want to feel fewer food cravings, more energy, and better control over your health.

However, people often miss one thing. Mounjaro is a powerful tool for weight loss. But how much you lose and how you keep it off depends on what you do alongside it.

And that’s where lifestyle plays a major role.

In the sections ahead, you’ll find some practical lifestyle tips to follow while taking Mounjaro for weight loss.

Lifestyle changes to make while taking Mounjaro
	Eat a well-balanced diet
	Exercise regularly
	Get enough hydration
	Sleep for at least 8 hours
	Find ways to relax more
	Track your weight loss goals
	Build a support system
	Follow-up with your doctor

1. Eat right, eat well

Although Mounjaro can affect your appetite, what you choose to eat still matters.

Colourful sabzis, home-cooked meals, whole grains, etc., will take you further than a packet of chips.

Eat foods rich in protein, fibre, healthy fats, and micronutrients, so your body gets what it needs even when you're eating less.

How to eat healthy on Mounjaro:

• Swap your ice cream for a crunchy, crispy, juicy apple.
• Substitute wheat rotis with rotis made from millets like ragi, jowar, or bajra.
• Have light, low-fat dinners — tomato soup and some rice or millet khichdi are easy to digest.
• Too much salt can cause bloating and isn’t great for blood pressure. Use herbs, spices, or citrus zest to add flavour.

2. Stay fit, stay active

You don’t need to hit the gym or sign up for a fancy fitness class. When you're on Mounjaro, even small amounts of movement can result in:

• Better insulin sensitivity.
• Better tolerance to the medication.
• Relief from constipation.
• More energy levels.
• Preserved muscle mass.

Here are some of the best exercises for Mounjaro users:

• Try doing 3 minutes of exercise or activity every 30 minutes.
• Dance a bit, clean a bit, play a bit, or work out a bit — whatever makes you happy.
• Begin with low-impact activities, such as swimming or gentle yoga. New to exercise? Surya namaskar is a great place to start.
• Set a goal of 10,000 steps a day or join a friend for walks every day. Track your activity using a phone app or wearable device.

3. Hydrate well

Drinking water may sound like simple advice. But it matters when you're on Mounjaro

Since Mounjaro slows down your digestion, you might deal with side effects like constipation, bloating, or nausea.

And not drinking enough water can make these issues worse. If you have diabetes, dehydration can interfere with your blood sugar levels, which is the last thing you need.

Learn more about managing Mounjaro’s side effects.

How to stay well-hydrated on Mounjaro:

• Sip water throughout the day.
• If plain water seems boring, consider trying equally hydrating, low-calorie options like herbal teas, jeera water, buttermilk, and lemon or cucumber-infused water.
• Eat more fibre-rich foods, such as fruits, vegetables, dals, chia seeds, and sabja seeds.

4. Get enough sleep

If you're not sleeping well, you may be undoing all your hard work.

Even if you're eating right, not getting your daily dose of quality sleep can lead to fat gain and muscle loss.

Staying up late and eating late can confuse hunger hormones (ghrelin, leptin, and GLP-1). This leads to fat storage over time. But sleeping well can reverse these effects.

In fact, a study^[1] showed that increasing your snooze time by one hour can reduce daily calorie intake by 270 calories.

How to increase your sleep quality:

• Get at least 7 hours of sleep.
• Try guided meditation to fall asleep. White noise in the background works even better.
• Stay away from blue light at least 1 hour before bedtime — your phone and television screens are for daytime use.
• Try scented candles at night for a fragrance-filled sleep.

5. Unwind and relax

Stress can heavily sabotage weight loss.

Whenever people feel distressed, they tend to gravitate to comfort foods. This can include anything from sweets and chocolates to fatty and fried foods.

This happens because stress increases cortisol levels^[2] in the body. As a result, your appetite for high-fat and sugary foods increases significantly.

Here’s what you can do to prevent stress eating:

• Relax, breathe, and take in all the positivity around you to beat that stress.
• Meditate when you get time. Even 10 minutes a day can make a significant difference.
• Think about good things. Keep a journal. You are losing weight. Why not celebrate?

Want to know more about different food cravings and how to manage them easily? This guide will help.

6. Set realistic goals & track them right

The best part about setting realistic goals is that you don't have to overhaul everything overnight.

Here are some doable things you can try:

• Take a 15-minute walk after dinner three times a week.
• Add a protein source to at least two meals a day.
• Note your findings in a basic notebook or a digital habit tracking app.
• Set check-in points at regular intervals of 3 weeks, 6 weeks, and 3, 6, or 12 months to monitor your progress.

7. Build a support system

Did you know that your family has an equally important part to play in your weight loss?

Here’s how you can lean on your loved ones:

• Ask a close friend or family member to help keep you on track.
• Create new traditions with your family, such as Baked Snacks Day or evening walks after dinner.
• Get your kids together for a hike on the weekend, so you hit your activity goals minus the boredom.

8. Stay in touch with your doctor

While taking Mounjaro, you will need to stay in touch with your doctor periodically to ensure the medication is working as planned.

Check-in with your doctor if:

• You feel that the symptoms, such as nausea, fatigue, or blood sugar issues, are persistent.
• You're unsure about how to adjust your dose.
• You're planning a medical procedure like an endoscopy.
• You’re pregnant or planning to get pregnant.
• You’re breastfeeding or planning to breastfeed.

Regular check-ins with the doctor are a valuable way of catching any issues in time.

It starts with small changes

Ever since its release in India, Mounjaro has revolutionised the science of weight management.

Mounjaro is a highly effective solution for your weight loss problems. But its success is largely dependent on your lifestyle.

Balanced eating, regular activity, good sleep, hydration, stress management, alongside a strong support system, are the pillars of long-term success with Mounjaro.

But you need to be patient. Realistic targets and consistent efforts will get you farther than any dose of motivation ever can. With time, these habits will feel like second nature.