10 Common Mistakes to Avoid on GLP-1 Medications

So, you’ve either just started on a GLP-1 medication or you're thinking about it. First of all, welcome. This could be the beginning of a major turning point in how you feel in your body. But before you get too far along, I want to save you from some of the frustrating mistakes I see people make all the time.

These medications can absolutely work, but they need a little support from your side. And trust me, getting ahead of the common pitfalls will make your journey a whole lot smoother.

Let’s walk through ten of the biggest mistakes people make with GLP-1s and how to steer clear of them, so you can feel good, stay healthy, and actually get the results you're hoping for.

Don’t Skip Meals

I know your appetite might be low now that the medication is doing its job, but skipping meals can be one of the quickest ways to derail your progress. Your body still needs fuel especially if you’re aiming to burn fat and not muscle. Going long stretches without eating can lead to low blood sugar, that foggy tired feeling in the afternoon, or worse, a binge later in the evening that leaves you feeling frustrated.

The goal isn’t to eat less and less, it’s to eat better. Even if you don’t feel super hungry, structured, protein-rich meals keep your metabolism running and help your body hold onto muscle as the weight comes off.

Don’t Forget About Protein

Protein is your best friend while you’re losing weight. It helps protect your muscle, keeps you feeling full longer, and even burns more calories during digestion. Without it, there’s a real risk that your weight loss will include muscle loss, which slows your metabolism and makes it harder to keep the weight off later.

Aiming for around 30 to 40 grams of protein per meal is a great start, and it doesn’t have to be complicated. What matters is that you’re consistently giving your body the building blocks it needs to thrive, especially during this transition.

Don’t Cut Out All Carbs

Let’s talk about carbs. It’s really common to want to ditch them altogether, especially if you’re eager to lose weight quickly. But not all carbs are created equal. There’s a big difference between sugary snacks and nourishing carbs like fruits, beans, and whole grains.

Cutting carbs entirely might seem like a fast track to fat loss, but your body actually needs slow-digesting carbs to balance your blood sugar, support digestion, and give you steady energy throughout the day. You don’t need to fear carbs, just choose the ones that fuel you instead of the ones that drain you.

Don’t Forget to Hydrate

One sneaky side effect of GLP-1s is that they can blunt your thirst cues. Just like they make you less hungry, they can make you less aware of how much or how little you’re drinking. The problem is, dehydration creeps up quickly. It can leave you feeling tired, constipated, and even make weight loss stall. Drinking water consistently throughout the day is one of the simplest things you can do to stay on track. Try to get in the habit of sipping regularly, especially before meals or after being active. Your body and your digestion will thank you for it.

Don’t Rely on the Medication Alone

This is a big one. Yes, the medication works, and yes, it can help take the edge off cravings or reduce emotional eating—but it’s not a long-term solution all on its own. If you’re not also working on your habits, moving your body, eating with intention, managing stress—then eventually, your results will plateau. The meds are a tool. A powerful one, yes, but still just one part of the picture. When you pair them with lifestyle changes that support your health, that’s when the real magic happens. Think of the medication as your momentum, not your entire strategy.

Don’t Eat Heavy or Greasy Meals After Your Injection

If you’ve ever felt extra nauseous after taking your shot, what you ate might be to blame. High-fat meals right after your injection can really amplify side effects like nausea and indigestion. I know it can be tempting to grab a takeaway or snack on something rich, especially if your appetite is lower than usual, but greasy foods don’t mix well with this medication.

On injection day and the day after, try sticking to lighter meals that are easier on your stomach. It can make a world of difference in how you feel.

Don’t Skip Strength Training

Weight loss can feel amazing, but it’s even better when your body is strong and toned. If you lose weight without doing any kind of resistance training, you’re at risk of losing muscle along with the fat, and muscle is what keeps your metabolism humming along. You don’t need to hit the gym five days a week or lift heavy weights to make a difference.

Even bodyweight exercises or light resistance training two to four times a week can help preserve and even build muscle, giving your body more shape and strength as the scale changes.

Don’t Obsess Over the Scale

This one’s easier said than done, I know. But the scale is just one piece of the puzzle, and it’s not always the best one. Your weight can fluctuate for so many reasons..water retention, digestion, hormones, sleep, you name it. So if the number doesn’t budge for a few days (or even a week), it doesn’t mean you’re failing. Instead, pay attention to how your clothes fit, how your energy feels, how strong you're getting. Progress isn’t always about weight; sometimes it’s about showing up, even when the scale doesn't say what you hoped it would.

Don’t Quit Too Early

Here’s a tough one. A lot of people hit a milestone, like losing 15 or 20 pounds, and start thinking, “Maybe I don’t need this anymore.” And while it’s great to feel confident and see progress, it’s also important to remember why you started. The goal isn’t just to lose the weight..it’s to keep it off. And that only happens when you’ve built solid habits around food, movement, and how you care for yourself. If you stop too soon, before those changes feel automatic, the weight often creeps back on. Give yourself the time to build a foundation that lasts.

Don’t Try to Do This Alone

Last but definitely not least, please don’t feel like you have to figure this all out by yourself. Long-term weight loss can be tough. There will be plateaus. There will be moments where motivation dips or side effects pop up. Having someone in your corner..whether that’s a coach, a support group, or a friend who’s been through it, can make all the difference. It’s not about being perfect. It’s about having people who remind you why you started and help you keep going when it gets hard.

GLP-1 medications like Zepbound and Wegovy can absolutely be life-changing, but they work best when paired with habits that support your body long-term. If you eat with intention, move consistently, drink your water, and build strength along the way, you’ll be setting yourself up for success far beyond just the number on the scale.

You've got everything you need to do this, and if you ever feel like you need a little help, don’t be afraid to reach out. You’re not in this alone!

If you're still exploring how to access GLP-1 medications like Zepbound or Wegovy safely and affordably, I recommend checking out this option I've found helpful for many people starting their journey. It offers a simple way to get evaluated by a medical provider. Check this link for more info!