If you’re taking Zepbound, Wegovy, Mounjaro or Ozempic, or even just thinking about starting a GLP-1 medication, I want to share something with you that could honestly save you a lot of frustration.

Because while these medications can absolutely be effective for weight loss, they don’t do all the work for you. And I learned that the hard way.

In the beginning, it felt like a dream, the reduced appetite, the early pounds dropping. But then? Things got confusing. I felt off. I hit plateaus. I even started slipping backward.

It wasn’t until I understood what not to do that things really started clicking. So here are the 10 mistakes I made (and what I do differently now).

1. Skipping Meals

When you’re just not hungry, it’s so easy to go long stretches without eating. And honestly? I used to think that was a good thing.

But skipping meals led to crashes in my blood sugar, intense fatigue, and the worst part, late-night overeating. Now, I stick to structured, protein-rich meals even when I’m not super hungry. My body still needs fuel, even if my brain says “meh” to lunch.

2. Forgetting About Protein

Protein is everything on this journey. I didn’t realize how much muscle I was losing until I noticed how tired and weak I felt. My metabolism slowed, and my body didn’t look the way I imagined it would after the weight dropped.

Now, I aim for 30 to 40 grams of protein with every meal, whether it’s chicken, eggs, Greek yogurt, or whatever fits that day. It helps me stay full, feel stronger, and burn more calories without trying so hard.

3. Cutting All Carbs

There was a point where I thought carbs were the enemy. I cut everything.. rice, fruit, beans, even oats.

And then I hit a wall.

My energy tanked, my digestion got weird, and my mood was awful. The truth? Not all carbs are bad. I learned to lean into smart carbs, like sweet potatoes, berries, and lentils. These actually helped balance my blood sugar and gave me the energy I needed to function like a human again.

Carbs are definitely worth studying and understanding. I learned that a low-carb diet can help you quickly drop pounds but the second you eat a piece of bread you’re gonna blow up like a blimp… that’s the case for me anyways. IT’S NOT SUSTAINABLE! Eat carbs… just smart carbs. 

4. Not Drinking Enough Water

I didn't realize how dehydrated I was until it started affecting everything.. my skin, my digestion, my cravings.

GLP-1s mess with your thirst cues, just like they do with hunger. So I had to make drinking water a habit, not a reaction. Now I aim for 1 gallon per day and always keep a bottle nearby. It sounds basic, but it truly changed how I felt.

5. Relying Only on the Injection

At first, I treated the medication like a magic fix. No real lifestyle changes, no movement, just the shot.

It worked for a little while but not for long. The truth is, the meds help, but they aren’t meant to do everything.

The moment I started pairing them with better habits like walking regularly, managing stress, and making better food choices that’s when I really started seeing long-term progress.

6. Eating Heavy Meals After Dosing

This one hurt literally. I didn’t know that eating greasy or heavy meals right after my injection could make the nausea worse.

Now, I stick with lighter, protein-rich meals on dose days. Think grilled chicken, soup, veggies, not takeout or fried food. It makes a massive difference in how I feel the next day.

7. Skipping Strength Training

This is one I wish I could go back and change.

I avoided lifting weights because I thought cardio was enough. But I ended up losing muscle along with the fat, and that was not the look I wanted. Worse, my metabolism slowed down even more.

Once I started doing resistance training two to four times a week, nothing crazy, just consistent, I saw a huge shift. My body looked firmer, and I felt stronger from the inside out.

8. Obsessing Over the Scale

This one took me a long time to let go of.

Some days the scale didn’t move, even if I did everything “right.” It drove me crazy. But eventually, I realized that progress shows up in so many ways, how my clothes fit, how much energy I had, how I felt in the mirror.

Now I track habits, not just numbers. And honestly, that mental shift helped me stay way more consistent.

9. Quitting Too Early

I’ve done it, hit a weight I felt “okay” with and thought, That’s enough. I’m done.

But without sustainable habits in place, the weight started creeping back. I realized this isn’t just about losing weight, it’s about keeping it off.

Now, I stay focused on building real routines with food, movement, and stress so that when the medication eventually stops, I’m not starting over.

10. Trying to Do It All Alone

This journey can be lonely and confusing. I tried to go it alone for so long, thinking I had to figure everything out by myself.

But having support made the biggest difference. Whether it’s a coach, a community, or just someone who understands what being on a GLP-1 really feels like, connection matters.

I stopped expecting myself to be perfect and started giving myself permission to get help. And that changed everything.

You Deserve to Feel Good While You’re Losing Weight

GLP-1s are an incredible tool, but they’re just one piece of the puzzle. When I finally started looking at the whole picture.. my habits, my mindset, my daily choices, that’s when I started seeing progress I could actually feel proud of.

So if you’re starting this journey or feeling stuck, I promise: you’re not doing it wrong. There’s just more to it than the injection.

And you’re not alone.

Need a safe, stress-free way to get started with GLP-1s like Zepbound or Wegovy?

If you're still figuring out where to begin, I’ve got a trusted option that takes the guesswork out of the process. Speak with a provider and see if you’re eligible for GLP-1 medication‘s…

you’ll be guided every step of the way with personalized care with a provider who feels like you’re talking to a friend.

👉 Click here to learn more and see if it’s the right fit for you.