So You’re on Ozempic, Wegovy, or Mounjaro... Now What?

Updated: May 15

If you’ve recently started a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound, you might be thinking... “Okay, now what do I actually do to make this work?”

The meds definitely help — there’s no denying that. But here’s what I’ve learned (and what I’ve seen happen time and time again): it’s not just about taking the injection. It’s about what you do around it that really shapes your results.

So if you're ready to feel good, lose weight safely, and actually keep it off... let me share the 10 things that make a big difference.

1. Start Your Day With Protein

I used to skip breakfast or just grab coffee and go. But once I started prioritizing protein first thing in the morning? Game changer.

Not only did it keep me fuller for longer, but I noticed I wasn’t reaching for random snacks by 11am. It also helped me keep more muscle (especially when I started adding workouts).

Aim for around 30–40g of protein in your first meal. That could be eggs, Greek yogurt, a smoothie with protein powder, or even cottage cheese if that’s your thing.

And if you usually don’t eat until 2pm? You’re missing a golden window for appetite control. Try eating earlier — your future self will thank you.

2. Set a Routine (Even If You’re Not That Hungry)

One thing GLP-1 meds do really well is blunt your appetite. You might find yourself thinking, “I’m not hungry — I’ll just graze or skip lunch.”

But trust me, your body still loves rhythm. Eating at regular times keeps your energy, hormones, and digestion in check.

Even if you’re eating smaller portions now, try to keep your meals structured. I like to think of them like appointments — they’re part of my day, not just something I squeeze in.

Also, don’t forget to actually enjoy your food. Slow down. Notice the flavors. Pair things you like together. This helps you feel more satisfied without needing a huge amount.

3. Drink Water Like It’s Your Job

I did not expect this when I started — I just wasn’t thirsty. And that’s the problem. These meds can dull your thirst signals too, not just your hunger.

Before I knew it, I was getting random headaches and feeling super tired... turns out I was barely drinking water.

Now, I try to hit at least 2–3 liters a day. A simple trick? Drink a full glass before every meal. It helps digestion, and you won’t be playing catch-up at the end of the day.

4. Don’t Skip Strength Training

Yes, the meds help you lose weight — but they don’t control what weight you lose. And without some resistance training, you could be losing muscle right along with fat.

Muscle is your metabolism’s best friend. It helps keep your body strong and your weight more stable long-term.

I’m not talking about bodybuilding routines here. Bodyweight squats, resistance bands, push-ups — it all counts. Even 2 to 4 short sessions a week makes a big difference.

5. Sleep Isn’t Optional

If I had a dollar for every time poor sleep messed with my progress, I’d be rich.

Sleep isn’t just about feeling rested — it affects your hunger hormones, blood sugar, cravings, and energy levels. Ever noticed how you want all the carbs after a bad night? Yeah, that’s not just in your head.

Set a bedtime. Keep your room cool and dark. I aim for 7–8 hours, and I swear it helps everything else fall into place.

6. Be Smart With Alcohol

I’m not here to say never drink again — let’s be real. But you do need to know that alcohol hits differently on these meds.

It sits in your system longer, and you’ll feel the effects quicker. I’ve seen people get really nauseous or super snacky after just one drink.

My rule now? If I’m going to have something, I plan around it and drink slowly. And I always try to eat something before. That alone has saved me from some rough nights.

7. Fiber Is Your Friend

No one talks about fiber enough — but it’s honestly underrated.

When I started adding more chia seeds, berries, oats, and lentils to my meals, my digestion thanked me (and so did my blood sugar). Fiber helps everything move smoothly and keeps you fuller for longer.

Start small if it feels overwhelming. Swap your bread, sprinkle seeds into yogurt, or throw beans into soups. Easy wins that add up.

8. Stress Can Sabotage You

You can be doing everything right — eating well, working out, taking your meds — but if you’re super stressed all the time, it’s going to show.

Stress cranks up cortisol, and that can lead to holding onto fat and craving comfort foods.

What helped me? Five minutes of deep breathing. Walks outside. Journaling (even just a brain dump). It doesn’t have to be intense — just consistent.

9. Track Habits, Not Just Weight

Look, the scale is just one piece of the puzzle. And some days it’s a liar.

Weight can fluctuate for so many reasons — water retention, hormones, inflammation. What really matters is your habits.

Did you hit your protein today? Did you move your body? How’s your sleep? How are you feeling mentally?

Those are the things that tell the real story. And those are the things that lead to long-term change.

10. Don’t Go It Alone

You don’t have to figure this out by yourself. I mean it.

The people who thrive on GLP-1 meds are usually the ones who find support, stay consistent, and stay informed. They’re not just relying on the shot — they’re building habits that stick.

Whether it’s a friend, a coach, a community, or even just following helpful content — don’t isolate yourself. Support makes this whole journey feel a lot more doable (and less overwhelming).

GLP-1 meds like Ozempic, Wegovy and Mounjaro can absolutely help you get where you want to go — but they’re just one piece of the puzzle.

If you focus on hydration, sleep, movement, mindset, and real food (with lots of protein and fiber), you’ll not only feel better, but you’ll actually set yourself up to maintain the progress you’re making.

You’ve got this. And if no one’s told you today — I’m proud of you for taking this step.

If you're thinking about starting a GLP-1 like Ozempic, Wegovy, or Mounjaro — or you’re looking to switch providers — I highly recommend checking out IVIM.

They make the process so much easier, and it's the same service I personally use and trust.

FIND OUT MORE HERE.