How to increase weight loss on Wegovy?

Key takeaways:

This guide focuses on making small, manageable changes, such as eating healthily, walking more, or learning to stop eating when you feel full.

If you’re just getting started with Wegovy (or wondering how to achieve better results), here are a 5 best lifestyle changes that can make a difference.

Lifestyle changes to make while taking Wegovy
	Eat a balanced diet
	Exercise regularly
	Hydrate yourself
	Sleep well
	Minimise stress

1. Eat balanced meals on Wegovy

Even if your appetite has reduced, your food choices still play a big role in how your body responds. Taking Wegovy doesn't mean giving up on your favourite foods. You just need to make simple changes.

The trick here is to focus on your hunger cues rather than eating out of habit or schedule.

Here’s how you can do that:

• Have smaller meals throughout the day, rather than large meals all at once.
• Have light dinners, such as vegetable-rich soups or khichdi made from rice or millets.
• Ensure your meal portions are adequate, neither too much nor too little.
• For snacking, eat nuts, seeds, makhanas, and fruits instead of chips or fried foods.
• Try using fewer seed oils and processed foods.
• Substitute refined carbohydrate sources with complex ones (for example, replace wheat rotis with millet rotis).
• Reduce your salt intake. Add herbs, spices, or citrus zest to your food for flavour.
• Do not give in to the pressure of eating more just to be polite. You can always say NO politely.

2. Exercise to enhance Wegovy’s effectiveness

We know that staying physically active is always a positive for our overall health.

Studies^[1] have shown that combining Wegovy with regular exercise leads to greater weight loss, reduces belly fat, and improves blood sugar, blood pressure, and energy levels better than using Wegovy or exercise alone.

Experts recommend doing up to five hours of moderate-intensity exercise^[2] every week.

How to begin:

• Walk regularly. You can start by walking around your block or in the local park for 10-15 minutes at regular intervals. Want more ideas? Check out this list of 10 easy at-home exercises for weight loss.
• Try activities such as light jogging, swimming, and yoga to enhance insulin sensitivity.
• Add strength training to your routine with small weights, dumbbells, resistance bands, or bodyweight.
• Combine various yoga poses to enhance your balance and posture. To start, here are 5 yoga poses that can help.
• Add a little zing to your workouts with music, friends, and doing something different every day.

3. Don’t forget to hydrate

Staying hydrated is a simple yet very underrated way to reduce side effects and improve your results with Wegovy.

Drinking water helps:

• Control your cravings.
• Eat within limits.
• Reduce bloating and constipation.
• Manage changes in blood sugar levels.

Here’s what you can do for better hydration:

• Sip water throughout the day, especially before meals.
• If you are tired of plain water, try drinks like jeera water, lemon-cucumber infusions, or herbal tea. In fact, jeera water helps with weight loss too.
• Eat foods with high water content, such as cucumbers, watermelon, oranges, and ice apples.
• Avoid drinking sugary beverages or packaged fruit juices.

Hydrating yourself well can help you minimise nausea, which is a common Wegovy side effect. Learn more about managing Wegovy side effects.

4. Sleep well to lose weight on Wegovy

You can burn calories throughout the day by engaging in calorie-restricted exercise. However, rest and recovery also play a significant role in weight loss.

According to a study,^[3] poor-quality sleep can lead to increased fat gain and muscle loss.

• Keep a gap of at least 2 hours between your last meal and bedtime.
• Aim for at least 7 hours of quality sleep each night.
• Try guided meditation or white noise to help you fall asleep faster.
• Avoid screens before bed. Blue light from phones and TVs can interfere with your sleep.
• You can light a soothing, scented candle to create a calm and restful atmosphere.

5. Don’t stress yourself while on Wegovy

In times of stress, it is easy to turn to food for comfort. Sweets, fried snacks, or mindless munching can undo all your hard work.

That’s because stress pushes up your cortisol levels^[4], a hormone that makes your body crave high-fat, high-sugar foods.

Here’s how to stay away from stress:

• Stay patient. Weight loss takes time and consistency.
• A slow week doesn’t mean failure. You can always bounce back.
• Celebrate your wins, no matter how small. Don’t forget to treat yourself occasionally.
• Make time to relax. Deep breathing, a walk, or light stretching - anything that calms you down is good.
• Be kind to yourself. Progress comes with ups and downs, and that’s okay.

Feeling tempted to grab that sweet cookie? Your cravings might be a sign of a deeper issue. Learn how to control your food cravings and stay on track.

Visit your doctor in case of the following:

• Persistent side effects like nausea, diarrhoea, and vomiting.
• Fluctuating blood sugar levels.
• The medication is taking time to show results.
• You are planning to switch to another medication, like Mounjaro.

Following up with your doctor regularly ensures that your body is responding to the medication as expected.

To conclude

Weight loss medications like Wegovy are like tools that assist weight loss. But it is your habits that will keep the momentum going. Your food choices, exercise, and self-care are more important than anything in achieving weight loss success.

Making lifestyle changes doesn"t have to be a solo mission.

Get your family involved, whether it's for evening walks, cooking together, or simply supporting your choices.

So be patient with your body. Give your habits time to settle. And if things feel slow, that’s okay. Rome wasn’t built in a day.

Learn more about Wegovy