Thinking About GLP-1s for Weight Loss? Here’s What You Need to Know Before You Start

A few months ago, I wrote about GLP-1 medications when they were first approved for use here in New Zealand. Since then, they’ve become a common talking point. More women, especially those in their 40s and 50s, are asking if they might be the right tool to help with weight loss and better health.

I work with women every day who’ve “done all the things”: tried to change their habits, adjusted their diet, walked more, cut back on snacking… and still feel like they’re pushing uphill. So yes, I support the use of GLP-1s when lifestyle changes alone aren’t enough. They can be helpful. But they’re not magic, and they’re not a standalone solution.

If you’re considering using one, it’s really important you understand the benefits, risks, and side effects, and that you have a plan in place before you begin. These medications change the way your body feels hunger, digestion, and satiety, and you’ll get the best results (and protect your long-term health) when you’re prepared.

Below are five key areas to focus on if you’re thinking about starting a GLP-1 medication.

1. Prioritise Small, High-Protein, Nutrient-Dense Meals

GLP-1s slow digestion and reduce appetite. This can be helpful, but it also means:

• You’ll feel full quicker

• Big meals may make you nauseous

• It becomes very easy to undereat, especially protein

Your body still needs protein to maintain metabolism, recover from exercise, and keep your energy stable. Low protein intake is one of the fastest ways to lose muscle while you lose weight, and that’s something we want to avoid.

Focus on:

• Small meals that are easy to digest

• 25–30g of protein at each meal

• Whole foods first, lean meat, eggs, Greek yoghurt, cottage cheese, legumes, fish, tofu

• Easy, gentle options on days you feel queasy (e.g., smoothies, scrambled eggs, slow-cooked meats)

2. Strength Train to Protect Your Muscle

One of the biggest concerns with GLP-1 use is loss of lean muscle. This isn’t talked about enough, but it matters, especially for women over 40. Muscle helps with:

• Metabolism

• Blood glucose control

• Mobility and strength as you age

• Keeping weight off long-term

Because you’re eating less on GLP-1s, your muscle is more at risk. This is why a strength-training plan is non-negotiable.

You don’t need to live in the gym. Even 2–3 sessions per week will make a huge difference. Choose simple movements: squats, lunges, deadlifts, rows, push-ups. If you’re new to weights, start light. The goal is consistency, not perfection.

3. Have a Hydration Plan (This Really Matters)

Slower digestion is a known side effect of GLP-1 medications. For many people, this means:

• Constipation

• Feeling “sluggish” after meals

• Nausea

Hydration plays a huge role in helping your gut cope.

Aim for:

• 2 litres of water per day

• Electrolytes if you struggle with fluid intake

• A warm drink after meals to help digestion

• A daily fibre target, but focus on gentle fibres like fruit, oats, chia, flax, vegetables

This is not the time to suddenly add high-fibre supplements, you’ll likely feel worse. Slow and steady is best.

4. Food Environment (This Is Often the Missing Step)

Reduced appetite doesn’t magically remove old habits. Many women find themselves falling back on convenience foods or grabbing whatever is easiest, especially on busy days.

GLP-1s lower hunger, but they don’t stop emotional eating, stress eating, or eating out of habit.

Take a moment to look at what’s around you at home and work:

• What’s in the pantry?

• What’s in the freezer?

• What snacks are in the house?

• What foods trigger overeating for you?

• Is your fridge set up to support you?

You will set yourself up for success by creating an environment that aligns with your goals, fresh protein sources, chopped vegetables, Greek yoghurt, healthy snacks, easy options you can grab without thinking.

5. Work on Behaviour and Habit Change (The Most Important Piece)

GLP-1s don’t teach you how to eat. They simply help you feel less hungry.

If you want your results to last, you still need to build habits around:

• Balanced meals

• Regular movement

• Planning your food (even loosely)

• Understanding your hunger

• Managing emotional triggers

• Bringing structure to your week

This is where coaching can be incredibly helpful. When you eventually stop the medication, these habits are what protect the progress you’ve made.

Final Thoughts

GLP-1 medications can be life-changing for some people. They can help reduce cravings, support weight loss, and take the mental load off food. But they work best when you also focus on your nutrition, movement, hydration, and habits.

If you’re considering trying one and want guidance on how to do it safely and effectively, especially from a nutrition and lifestyle perspective, I’m always happy to chat. You don’t have to figure this out alone, and a clear plan can make the whole process feel far less overwhelming.