Diet and Exercise
New Journey. New You.
The weight loss journey requires a shift in mindset which includes improving diet and introducing regular exercise into your weekly routine. This shift will continue with you long after you discontinue medication and help you to maintain a healthy weight. We have made recommendations below to help, alongside the use of your weight loss injectable treatment.
Healthy Weight Loss
Losing weight safely works best when diet, physical activity, and behaviour change are combined. We recommend gradual, steady weight loss by creating small, realistic changes that you can maintain long- term. Medicines such as Mounjaro (tirzepatide) and Wegovy (semaglutide) can help reduce appetite, but they work best alongside healthy habits rather than replacing them.
Eating Well for Weight Loss
Aim for regular meals and avoid skipping breakfast. Focus on high-protein foods (eggs, fish, chicken, beans, yoghurt) to help you feel full for longer. Fill half your plate with vegetables or salad, choose wholegrains where possible, and reduce foods high in sugar, fat, and ultra-processing. Drink plenty of water and limit alcohol. When using Mounjaro or Wegovy, eating smaller portions slowly can reduce nausea and bloating.
Physical Activity That Counts
NICE recommends at least 150 minutes of moderate activity per week, such as brisk walking, cycling, or swimming. Start gently if you are new to exercise. Everyday movement matters too—taking the stairs, short walks, or standing more often all help. Add strength exercises twice weekly (such as resistance bands or body-weight exercises) to protect muscle while losing weight.
Tips for Patients on Mounjaro or Wegovy
These medicines reduce appetite, so it's important to prioritise nutrition. Don't skip meals completely. Eat protein first, chew slowly, and stop when comfortably full. Common side effects include nausea or constipation—these usually improve. Staying hydrated aiming for 2-3 litres daily, increasing fibre gradually, and gentle activity can help. Always follow your clinician's dosing advice and book a consultation with a doctor if required.
Staying on Track
Weight loss is not always linear. Plateaus are normal. With the help of injectables, a well-balanced diet and exercise plan weight loss is achievable. Track progress using non-scale victories like improved energy, fitness, or clothing fit but also document your weight in your account on the measurements section. Remember to sleep well, manage stress, and seek support if motivation drops. Our platform is set up so that you can contact a doctor at anytime whether it is regarding weight loss or a different medical issue altogether. Our remote General Practitioners are available to help you whenever required.
Sustainable change is about consistency, not perfection.
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