0
0
January blues and weight-loss resolutions
Holiday weight gain often brings renewed commitments to slim down and get fit in January. Among the tools for achieving these goals, glucagon-like peptide-1 (GLP-1) medications have gained popularity. Originally prescribed for managing diabetes, these drugs are now being used by non-diabetic individuals aiming for significant weight loss.
But who are the right candidates for GLP-1s, and how can they be used effectively? Tania Rivera, a registered dietitian and associate clinical professor at the Robert Stempel College of Public Health & Social Work, shares her expert advice on this trending weight-loss strategy.
What Are GLP-1s?
GLP-1s are hormones naturally produced in the small intestine. They regulate blood sugar, slow stomach emptying, and create a feeling of fullness, reducing appetite. Medications like Ozempic, Wegovy, and Mounjaro mimic these hormones, helping users eat less and control their food intake.
While traditionally used for diabetes management, GLP-1s are now being prescribed to non-diabetic individuals with a BMI over 35 or those looking to lose more than 20 pounds.
Who Should (and Shouldn’t) Use GLP-1s?
Rivera stresses that these medications are not a quick fix. “People without diabetes or obesity are increasingly using GLP-1s for minor weight loss, but these medications need to be paired with behavior changes to avoid lifelong reliance,” she explains.
For individuals with less than 20 pounds to lose, Rivera recommends starting with lifestyle changes guided by a registered dietitian instead of immediately turning to medication.
The Role of a Registered Dietitian
A registered dietitian plays a crucial role in a weight-loss journey, Rivera notes. “We don’t take away favorite foods; instead, we address the root causes of weight gain, such as emotional eating or sedentary lifestyles.”
By working with clients to implement small, sustainable behavioral changes, dietitians set the foundation for long-term success. For those on GLP-1s, dietitians help leverage reduced appetite to build healthier habits, ensuring weight loss continues after the medication tapering phase.
The Timeline for GLP-1 Use
Rivera suggests that individuals on GLP-1s should commit to working with a dietitian for at least 11 months. “Weight loss tends to plateau around this time,” she says. “This is when many people get frustrated, but with proper guidance, they can start reducing their reliance on the medication and transition to maintaining their progress naturally.”
Healthy Eating Habits for Everyone
Whether or not someone is using GLP-1s, Rivera emphasizes the importance of a balanced diet. Key recommendations include:
- Fiber: Aim for 25–35 grams daily from foods like high-fiber cereals, fruits, and vegetables.
- Protein: Consume 0.45 grams of protein per pound of body weight daily to maintain muscle. Good sources include lean meats, legumes, tofu, and protein smoothies if needed.
Lifestyle Changes to Adopt
Rivera advocates for incorporating simple yet effective habits:
- Exercise: Walk regularly, aim for three one-hour sessions weekly, or try circuit training.
- Everyday Movement: Take the stairs, park further away, or take walking breaks at work.
- Mindful Eating: Use a hunger and fullness scale to avoid overeating. “Assess your hunger mid-meal to see if you’re truly still hungry,” she advises.
The Bottom Line
GLP-1s can be a powerful tool for weight loss, but they’re not a one-size-fits-all solution. Rivera highlights the importance of combining these medications with lifestyle changes and dietitian guidance to achieve sustainable health.
This January, whether you’re considering GLP-1s or simply aiming to improve your diet and exercise routine, small, consistent changes can make a big difference.
