I was in Pasadena to have coffee with a friend of mine, and she was telling me how she lost 20 or 30 pounds using a GLP-1. She proceeded to tell me that not only her, but there were other people in the group that were also taking it. That’s the moment it hit me. These people that were losing weight — they weren’t losing it through sheer will and strength. They were taking medicine to help them.
At the moment it felt like cheating, because as a nutritionist specializing in weight loss, having gone through it myself and learning about it in college, we always learned that there’s no miracle drug or easy way to do it. But apparently, now there is one.
See, I have no problems with that, besides the side effects, and it should be prescribed and talked over with a physician before taking it. But my main issue with it is that people who are losing weight on Wegovy, Mounjaro, Zepbound, etc. are not losing it in a sustainable way, in a healthy way.
When I first started learning about weight-loss medications, sibutramine was still widely used. It was a stimulant-like drug that suppressed appetite and was thought to boost metabolism, producing effects somewhat similar to amphetamines. At that time it felt much more manageable, because people would have the energy and want to exercise and get healthier, and also have less appetite, which would help them lose weight. But today? You basically take a drug and lose weight while on the couch.
And that’s the problem. Most people who take GLP-1s today do so using the same strategy they did for weight loss, and that didn’t work for them, because they cut food without prioritizing protein and exercise. That way they are losing weight, but they’re not looking as good as they could. It’s like riding a faster horse without a good saddle.
I’m not judging anyone who takes it. It’s their choice. But if you’re losing weight without enough protein and without training, your body will also use muscle for energy, and you’ll see it: a face that loses volume and looks tired, loose skin, and sagging where there used to be strength. I wouldn’t want that for myself. Besides losing weight for health, I would also want to look good.
If I had the opportunity to take a GLP-1 and lose weight, I would try to do two things: prioritize natural ingredients and protein, and add strength training, or at least a walk, to my daily habits.
Now that I don’t have food noise, I would focus on nutrient-dense foods. I would start the day with a nice breakfast, maybe some yogurt, blueberries, protein cereal, and a squeeze of honey. Then at lunch I would have a wrap or a bowl with chicken, fish or tofu, with other plants like a grain and a salad. For dessert? Yeah, I would still have dessert. I would have a piece of chocolate or an ice cream, just enough so I can feel good about it.
In the afternoon, if I’m too hungry or I’m having a good time with friends, I would have a small pastry, maybe some nuts or a protein bar. And at night, that would probably be the smallest meal of the day: a piece of pizza, a couple of tacos or a lentil soup.
Now I see it differently. It’s not cheating. It’s making weight loss easier and more accessible for millions of adults in the US who struggle with obesity. And honestly, living with obesity is harder on the body than taking a medication, even if the weight doesn’t come off in the healthiest way.
So eventually, when I’m off the medication, these habits would keep up, and I would be accustomed to having them in my life, and I wouldn’t need a drug forever in order to maintain my weight. I would just use it as a way to help me in my weight-loss journey, and not be the main reason for it.
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Not medical advice. GLP-1 medications should be used under the supervision of a qualified healthcare provider. Check with your doctor before making changes to your diet, medication, or exercise routine.