How to Prep Your Body Before Starting a GLP-1 Medication
By Lizzie Streit, MS, RDN, LD
If you’re interested in taking a glucagon-like peptide-1 (GLP-1) receptor agonist to assist with your weight loss goals, there are several factors to consider before making the leap. Weight loss medications can be highly effective, but preparing your body to handle them can help you get successful results.
Here are three helpful tips you can implement as you get ready to start a GLP-1.
1 – Prioritize Protein Before Starting a GLP-1.
One of the ways that GLP-1 medications, such as semaglutide, work is by slowing down stomach emptying. This causes people to feel fuller and reduce their calorie intake, ultimately leading to weight loss over time. However, decreased food intake may also result in not getting enough of certain nutrients.
In particular, individuals on GLP-1s may not consume enough protein to prevent muscle loss alongside fat loss. To help mitigate any unintentional loss of muscle mass, get your body ready for a GLP-1 by prioritizing protein at every meal and snack in your 1200 calorie meal plan. Choose lean proteins, such as eggs, chicken breasts, fish, lean cuts of beef, beans, Greek yogurt, and tofu.
2 – Build an Exercise Routine to Support GLP-1 Weight Loss.
While GLP-1 medications may seem like a magic solution to weight loss, nutrition and exercise are still extremely important when taking them. Experts recommend at least 150 minutes of moderate-intensity physical activity per week for overall health. Activities such as walking may help with some of the gastrointestinal-related side effects of GLP-1 drugs, such as constipation, by stimulating gut motility.
Strength training is also important to add to your exercise routine as another way to combat muscle loss when you start to lose weight. Examples include lifting weights, doing squats or pushups, and using resistance bands.
3 – Increase Fiber and Hydration to Manage GLP-1 Side Effects.
Nutrition recommendations for people on GLP-1 agonists often emphasize protein, but fiber shouldn’t be overlooked. Dietary fiber, found in fruits, vegetables, whole grains, beans, nuts, and seeds, helps form and push stool through the digestive tract. That’s why eating enough of it can be helpful for those experiencing digestive side effects, such as constipation, from weight loss medications.
However, it’s important not to go overboard with fiber intake, especially if you aren’t used to eating a lot of it. Before you start a GLP-1, increase the amount of fiber in your diet slowly. Add a piece of fruit to breakfast, choose a side salad for your burger, and mix black beans into taco meat. Increase your water intake, so that fiber can move through your system, and add more fiber-rich foods gradually once you feel you are tolerating them well. Getting used to more fiber in your diet before taking your first GLP-1 injections will make it easier to stick with this style of eating and manage side effects.
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