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Injectable weight loss medication, semaglutide, has been making waves in the health and wellness industry for its effectiveness in curbing appetite and helping overweight individuals drop unwanted weight. You may know this as Ozempic, Mounjaro, Wegovy, and other major brands. While influencers are touting its effectiveness, it’s important to remember that there is no magic bullet for health and weight loss.
Regardless of utilizing semaglutide as a weight management tool, diet and exercise remain pillars of healthy living crucial for long-term success. At Graham Strength & Conditioning, we understand that everyone’s health and wellness journey is different and may require different tools to reach desired goals. As coaches, it is always our priority to ensure our members and clients are educated and safe within our space.
Continue reading to understand how to maximize your results with semaglutide and avoid potential side effects by focusing on improving your overall health.
Nutrition:
- Work with Your Doctor and a Registered Dietitian: Semaglutide can interact with other medications, so it's crucial to stay in touch with your doctor. A registered dietitian can help you create a personalized meal plan that complements your treatment and fitness goals. While Graham Strength & Conditioning offers top-tier nutrition coaching, we cannot provide medical advice.
- Work with a Nutrition Coach: Medication won’t change your bad habits. Working with a nutrition coach will help you address and develop healthy habits that will promote a balanced lifestyle while you are taking medication and once you come off it. Healthy habits are always the answer for the prevention and cure of metabolic and chronic diseases. This requires long-term practice and accountability, which a nutrition coach can provide.
- Focus on Quality, Not Quantity: Semaglutide can help you feel fuller for longer, so you'll naturally eat less. Use this to your advantage! Prioritize nutrient-dense whole foods like fruits, vegetables, lean proteins, and whole grains. These foods will keep you satisfied and provide essential vitamins and minerals. Processed starchy carbohydrates and unhealthy fats can make you sick and should be avoided.
- Mindful Eating: Don't just mindlessly munch! Take your time, savor your food, and listen to your body's hunger cues. Semaglutide might make smaller portions feel more filling, so pay attention to when you're comfortably full and stop there.
- Protein is Key: Protein is essential for building and maintaining muscle mass, which helps boost your metabolism. Aim for a moderate amount of protein at every meal to stay satiated and support your fitness goals.
- Stay Hydrated: Water is essential for overall health and can also help you feel fuller. Aim for eight glasses of water per day. Add in electrolytes so your body uses and retains hydration.
- Prioritize Sleep: When you're well-rested, your body functions optimally, including your metabolism and hunger hormones. The AHA recommends 7-9 hours of sleep per night.
Exercise:
- Find Activities You Enjoy: Sticking with a workout routine is easier if you like it! Explore different activities like dancing, swimming, hiking, or team sports. Find something that makes you feel good and motivates you to move.
- Start Slow and Gradually Increase Intensity: If you're new to exercise, don't try to become a gym rat overnight. Start with gentle activities like walking or bodyweight exercises and gradually increase the duration and intensity as your fitness improves.
- Strength Training Matters: Building muscle is key to burning more calories at rest. Incorporate strength training exercises at least 2-3 times a week, even if it's just bodyweight exercises at home.
Remember, semaglutide is a tool. For lasting weight management and optimal health, a combination of healthy eating, regular exercise, and a supportive network is key. Let our team of amazing fitness and nutrition coaches at GSC help you understand and fuel your body with the right foods, move your body in ways you enjoy, and see the incredible results you can achieve!
Disclaimer: Graham Strength & Conditioning is not a medical service. This information is for educational purposes only and should not be taken as medical advice.
