Weight loss medications have become an option for many people who feel stuck despite their best efforts with diet and lifestyle. If you’re using (or thinking about using) a weight loss drug to help shift stubborn kilos, it’s important to understand that this is just one part of the picture.
As a nutritionist I support people in learning to nourish their body and mind to support optimal health. This involves not only learning what to eat, but establishing habits and routines achievable within their desired lifestyle. Most people achieve their goals this way. However, for a few people, supported diet and lifestyle changes are not sufficient to achieve a healthy weight and their GPs often recommend weight loss medications as a next step.
These medications may help reduce appetite or slow digestion, making it easier to eat less — but for long-term success, it’s still essential to nourish your body, support your metabolism, and care for your overall wellbeing. They’re not a magic pill 😉
So, how do weight loss drugs work and what else should you consider when you’re on a weight loss drug?
How Do Weight Loss Drugs Work?
Medications, like Ozempic, Saxenda, and Wegovy, are commonly prescribed for weight management. Originally developed to treat type 2 diabetes, they’re now used more widely to support weight loss, particularly when diet, exercise and coaching haven’t been enough.
Most of these medications belong to a class called GLP-1 receptor agonists. This means, they mimic the GLP-1 hormone in your body, which helps regulate blood sugar levels, slows the rate your stomach empties, and signals your brain that you’re full. As a result, you feel satisfied with less food and experience fewer cravings or urges to snack.
Some of the newer medications also target another hormone called GIP, which may further support appetite regulation and insulin sensitivity — especially useful for those dealing with blood sugar imbalances or insulin resistance.
While these medications can reduce appetite and make eating less feel easier, they don’t teach you how to eat well, manage emotional eating, or build habits that last. Think of them as a tool — not a fix-all — that can give you a window of opportunity to reset your eating habits and feel more in control.
Our Bodies and Long Term Use of Weight Loss Drugs
When we eat our intestinal cells make GLP-1 agonists, having the same effect as the drugs. One difference is that our bodies rapidly break these down. The newer GLP-1 agonist drugs prolong this action. I do wonder how much we know about the impact of prolonging this action? Some of these drugs have only been around for a short time, we haven’t been able to test the impact long term. Some problems that have been identified with long-term use of GLP-1 agonist drugs include:
- Cost
- Nausea, vomiting, diarrhea
- Low blood sugar, particularly if combined with other blood sugar lowering drugs
- Gastrointestinal complications such as pancreatitis, bowel obstruction and gastroparesis
- Dietary insufficiencies resulting in metabolic dysfunction – an unbalanced diet can lead to an imbalance in the gut microbiota and metabolic disorders
What you Eat is Important, Not Just How Much
Even if you’re eating less, what you eat still matters. Some people assume the drug will “do all the work,” but the quality of your meals will impact your energy levels, digestion, muscle tone, and mood.
Here’s what to focus on:
- Protein with every meal – This supports muscle, keeps you full, and helps prevent the common side effect of muscle loss.
- Vegetables, especially non-starchy ones – For fibre, antioxidants, and gut health.
- Healthy fats – Think avocado, extra virgin olive oil, nuts and seeds. They’re important for hormones and keeping you satisfied.
- Minimal processed carbs and sugar – Especially as your appetite is reduced, make every bite count.
👉 If you’re unsure how to balance your meals, this is a great time to speak with a nutritionist (like me!) who can tailor a plan to your body’s needs.
Don’t Forget to Drink Water
Appetite-suppressing medications can sometimes dull your thirst cues too, and dehydration can sneak up on you. Staying hydrated is important for digestion, mental clarity and preventing constipation. I always recommend 35 ml water /kg body weight up to a maximum of about 3L, and maybe more if you’re active or it’s warm out.
Possible Side Effects
Everyone responds differently, but here are a few common side effects you might notice:
- Nausea or bloating – Often worse if you eat too much or too quickly. Try smaller meals, eat slowly, and avoid greasy or rich foods.
- Constipation – A drop in fibre or fluid can slow things down. Make sure you’re getting plenty of vegetables, and consider a fibre supplement if needed.
- Low energy or fatigue – If you’re under-eating, your energy may suffer. Prioritise nutrient-dense foods, and don’t skip meals completely. Healthy fats and protein are important for your energy levels.
- Muscle loss – Weight lost too quickly without enough protein or resistance exercise may include lean tissue. That’s not ideal for metabolism or strength, especially in midlife. It also means you are likely to put weight back on quickly if you stop the medication.
Movement Still Matters
Exercise isn’t just for burning calories — it’s vital for mood, bone health, insulin sensitivity, and keeping your metabolism humming. If you’re not doing much yet, start gently with walking, stretching, or a short strength session a couple of times a week.
Mind Your Mental Health
It’s common to feel emotionally attached to food, and when your appetite is suppressed, you might notice some surprising feelings surface — boredom, sadness, frustration.
Using a weight loss drug can shift your relationship with food, and that can be confronting.
Self-care tools like journalling, gentle movement, or working with a coach or therapist can help you stay emotionally supported on your journey. Start a new hobby or activity, or re-engage in a sport you previously enjoyed. These are excellent for your mental health and motivation.
Have a Plan for After
Weight loss drugs are often not forever. It’s important to use this time to build sustainable habits that will help maintain your progress. That means:
- Learning what foods and portions work best for your body
- Creating consistent meal routines
- Building muscle with movement
- Finding non-food ways to manage stress and emotions
Allow time to develop new habits, you can’t change habits developed over a lifetime over night. You will also notice your taste change. You may develop a taste for healthier food and sugary and high carbohydrate foods become less appealing. The Metabolic Balance program works well alongside weight loss drugs as you learn what foods are best for you, in what quantities. You are also coached through the program so you develop healthy eating habits.
Bitter Foods – Natures Weight Loss Drugs
Our gut contains receptors which detect the different tastes (bitter, sour, sweet, umami and salty). When we eat bitter foods these sensors detect these compounds and trigger a GLP-1 release. Buckwheat has been shown to do this. Other bitter foods include grapefruit, lemon, radicchio, rocket, artichoke, radish, ginger and olives. These don’t match the potency of medications, but they can support the same pathways. Including a variety of bitter foods in your diet, especially before or during meals, may help enhance satiety and digestion — and they’re also great for liver support. It’s a simple, food-first way to support your body’s natural appetite regulation.
Final Thoughts
If you’re on a weight loss drug, you’re using a tool. But like any tool, it works best when paired with a solid foundation of healthy habits.
This is a great opportunity to reset, tune into your body, and give it what it truly needs to thrive — not just now, but for the long run.
Need support or like to discuss your options prior to starting on weight loss drugs? I’d love to help you create a simple, nourishing plan that works with your current treatment and lifestyle. Let’s make this a positive turning point in your health journey.
Ready to chat? Book an initial consultation, and I’ll help you create a personalised plan that supports your individual weight loss journey
Kim Healey
Nutritionist
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