First week of using a GLP-1? Here are 3 Tips for days 1-7

I’m a dietitian who has worked with hundreds of patients on GLP-1s, and week 1 can be a mix of excitement and nervousness, which is totally normal. If this is the first week of your GLP-1 journey, here are 3 simple actions you can do right now to set yourself up for long-term success. These tips are simple, but they make a real difference when they're done consistently.

Tip 1) Create a routine eating schedule of 3-5 eating events daily: GLP-1s decrease hunger, so it can become easier to forget to eat. Even if you don't feel hungry, your body still needs steady fuel every few hours. Pick 3 to 5 eating times, you can be consistent with most days of the week. Treat them like appointments with yourself. Use whatever  reminder system works for you such as a phone reminder, your calendar, sticky notes, or a handwritten planner. The goal is create a routine that often leads to long-term habits. This strategy helps you consistently meet nutrition needs and avoid under-eating, which can lead to feeling sluggish, side effects, and over time contributes to muscle and hair loss, and even malnutrition.

Tip 2) Start your morning with 8 to 12 oz of water: Before coffee and breakfast, have some water first. Staying well-hydrated helps prevent and improve common early side effects like nausea, constipation, and fatigue. Getting ahead of it in the morning can makes it easier to stay consistent through the day, instead of playing catch up later in the evening.

Tip 3) Use the Hunger-Fullness Scale at Least Once Daily: Think of this as a way to 'measure' your appetite. This method increases awareness and mindfulness while eating as your appetite is changing, which ultimately promotes side effect prevention and management. Rate your appetite from 1 to 10 (with 1 feeling 'starving' and 10 feeling painfully full. Ideally we want to aim between 4-7 most of the time. Not starving and not stuffed, but instead feeling mild hunger (~4), appetite neutrality (~5), and comfortably full (~6-7).

Feel free to share what week 1 has felt like for you so far. If you're past your first week please share what was helpful for you during that time or any words of encouragement!