Your first few weeks: What to expect from GLP-1

The first few weeks - what to expect

Starting GLP-1 injections feels like a big step. You might have mixed feelings, excited to begin, curious about how things will go and possibly a bit anxious too.

That’s completely normal.

Having questions about the coming weeks is part of the process. Here’s a clear guide on what you can anticipate, along with practical tips to ease the adjustment.

Week 1: Adjusting to the jab

At first, your body will be figuring things out. You’llprobably notice reduced hunger or feeling fuller sooner during meals. Some people experience mild side effects like nausea, tiredness or slight digestive changes. Don’t worry, these usually fade quickly as your body gets used to the medication.

Reflect: Take a moment to consider how you feel right now about starting the injections. Jot down any questions or concerns. Revisit this reflection at the end of the month to clearly see how your feelings and concerns have changed about starting the injections. Jot down any questions or concerns. Keeping track of these feelings helps you see your progress clearly in the coming weeks.

Task: Start keeping a simple diary or notes on your phone. Every day this week, record how you feel physically and emotionally. Notice any changes or patterns that emerge.

Week 2: Building new eating habits

By the second week, you’llprobably notice the jab’s impact on your appetite more clearly. Cravings might ease off significantly and smaller meal portions may become much more satisfying. It’s a great moment to build balanced, nourishing meal routines.

Task: Take some time to plan a mini-menu and consider involving family or friends in the meal planning process to increase support, enjoyment and accountability of balanced meals you genuinely look forward to eating. Include good sources of protein like chicken, fish, beans or tofu, plenty of colourful veggies and healthy fats like avocado or olive oil.

Reflect: After each meal, pause and pay attention to how full you feel. Are portions naturally becoming smaller without effort? How comfortable do you feel about these changes?

Week 3: exploring gentle movement

In week three, consider adding gentle movement to your routine. Moving your body regularly helps support your weight loss goals, boosts energy levels and enhances your mood. Find enjoyable activities that you genuinely like,maybe a gentle walk, yoga stretches, cycling, swimming or even dancing in your living room.

Task: Choose at least one type of gentle exercise that you feel excited about. Schedule it at least three times this week. Make quick notes before and after each session to track how it affects your energy and mood.

Reflect: How is movement fitting into your routine? Identify any barriers, like feeling too tired or lacking time, and think about simple ways you might overcome them, such as shorter sessions or finding activities you genuinely enjoy. Is there something particularly enjoyable or challenging about it? Adjust your schedule if you need to.

Week 4: building a supportive mindset

By week four, your new routines will start to feel more familiar. You may experience emotional ups and downs as you adjust and that’s perfectly okay. Keeping a positive and supportive mindset makes a huge difference. Focus on celebrating small, consistent achievements rather than aiming for perfection.

Task: At the end of week four, sit down and write a list of three positive changes you’ve noticed since starting GLP-1. Examples could include feeling less hungry, improved sleep quality, or generally having more energy.

Reflect: Are old habits or negative thought patterns creeping back in? For example, you might notice thoughts like "I'll never stick to this." If so, gently challenge this by reminding yourself of the progress you've already made, no matter how small. Plan simple strategies, such as positive affirmations or focusing on recent achievements, to shift your mindset positively. Plan simple strategies to help shift your mindset positively.

Managing side effects effectively

Occasional mild side effects can pop up as your body adjusts. If you experience nausea, fatigue, or digestive changes, small adjustments can help. Eat smaller, lighter meals more slowly and avoid heavy foods. Keep hydrated and allow yourself extra rest if needed.

Reflect: Keep notes on any side effects you notice and what helps ease them. This becomes your personal guide for the coming weeks and makes adjustments easier.

Expanding your support network

Support makes all the difference. Having friends, family members, or online communities to talk to provides valuable encouragement and practical advice. Feeling connected and supported boosts motivation and accountability.

Task: Reach out to at least two supportive people this week. Share your journey and ask if they can check in occasionally. Building a network of support significantly improves your experience.

Reflect: Who currently supports you best? Think about specific ways you could strengthen these relationships further, perhaps scheduling regular check-ins or clearly communicating what kind of support helps you most. How exactly do they help you stay motivated?

Staying consistent with routines

Consistency is key to success. Establish regular routines around eating, movement, and self-care that feel sustainable and realistic. Routine provides stability, making new habits easier to maintain long-term.

Task:Identify daily routines you can realistically maintain. Write these down clearly and keep the list visible as a reminder.

Key takeaways for your first month

• Expect mild physical and emotional changes as your body adjusts to GLP-1.
• Manage any side effects gently, they usually pass quickly.
• Establish balanced meal routines that satisfy you.
• Incorporate enjoyable, gentle physical activities regularly.
• Develop a positive and supportive mindset, celebrating small wins.
• Stay connected with a supportive network.
• Consistency and routine help sustain progress long-term.
  
  

Think about your ideal scenario after four weeks of using GLP-1 injections. Clearly write down what routines, changes, or feelings you hope to experience by then. Keeping this vision in mind can guide and motivate you through these early stages, reminding you that each small step adds up to meaningful progress.