GLP-1 medications are a type of drug traditionally used to treat type 2 diabetes. More recently, when medically appropriate, they’re also prescribed to help with weight loss. These medicines “mimic a natural hormone in the body that helps to regulate blood sugar levels and appetite,” according to the National Academy of Medicine.¹

While taking GLP-1 medications can support weight loss, they shouldn’t be the only tool in your toolbox. Because these medications can cause you to eat less, your body needs extra care to stay strong and healthy. Here’s what to know when starting a GLP-1 so you can lose fat while protecting your muscles, bones and metabolism.

1. Prioritize lean protein

Eating a healthy diet is key for GLP-1 medicines to work effectively. It’s especially important to be sure you’re getting enough protein. These medications can help you lose fat, but without enough protein, you may also lose muscle. While your provider can guide you, a general guideline is to aim to eat 20 to 30 grams of protein at each meal.²

Try these tips to get enough protein each day:

• Include protein at every meal and snack. This helps your body maintain energy throughout the day.
• Use protein shakes or smoothies if your appetite is low. These can make it easier to meet your needs.
• Choose lean proteins. Healthy options include Greek yogurt, beans, tofu, fish, chicken, turkey and eggs.
• Keep quick options on hand. Foods like boiled eggs, canned beans, nuts or yogurt are easy choices.

Why it matters: Getting enough protein helps ensure the weight you lose while taking GLP-1 medicines comes from fat, not muscle. This supports safer weight loss and can make it easier to maintain your results over time.

Healthy habits can make a big difference in your weight loss results. Explore personalized programs from Noom designed to help you reach your wellness goals.

2. Fill up on fiber

Part of the way GLP-1 medications keep you full longer is by slowing digestion. However, this can lead to side effects like nausea or constipation.¹ Eating enough fiber and drinking plenty of fluids each day can help keep your digestive system moving.²

Try these tips to support digestion:

• Eat smaller meals throughout the day. This can help reduce stomach discomfort.
• Include both types of fiber. Soluble fiber, like oats and apples, and insoluble fiber, like vegetables and nuts, can help you avoid digestive side effects such as constipation.²
• Choose fiber-rich snacks. Options like fruit with nut butter, vegetables with hummus or oatmeal with berries are good choices.
• Drink plenty of fluids. Try adding fruit like lemon or berries if plain water feels boring, and sip throughout the day.

Why it matters: Fiber and fluids help prevent constipation and reduce nausea.² This can make it easier to eat smaller portions while still meeting your nutrition needs.

3. Stay strong

Like a healthy diet, exercise and strength training helps make sure the weight you lose comes from fat, and not from muscle. Talk with your doctor before starting any new exercise program. They may even be able to offer personalized suggestions.

Tips for exercising safely and effectively:

• Start small. Aim for 10 minutes a day of moderate activity, such as walking, biking or swimming. Slowly work up to 30 minutes a day.
• Add strength training. Start with two to three 30-minute sessions each week. Focus on movements like squats and lunges or use weights or resistance bands.
• Choose activities that you enjoy. This can help you stay consistent.

Why it matters: Exercise helps preserve muscle and supports healthier, long-term weight loss.

With support, small changes can lead to lasting results. See how Noom can help you build sustainable habits for long-term weight loss.

4. Work with a registered dietitian

When taking GLP-1 medications, you may find yourself eating less. This makes it even more important to be sure you’re getting the nutrients your body needs. Working with a nutrition pro can help.

A registered dietitian (RD) is a nutrition expert trained to help people build healthy eating habits. They can help you adjust your diet so you still get enough nutrients, including protein, fiber, vitamins and minerals.

Ways a registered dietitian or nutritionist can help:

• Create a personalized meal plan. This helps ensure you meet your nutrition needs.
• Help you get enough key nutrients. This includes protein, fiber, vitamins and minerals.
• Recommend vitamins or supplements if needed. These can help fill nutrition gaps. Be sure to include your primary care provider in the conversation.
• Suggest nutrient-rich menu and snack ideas. This makes healthy eating more manageable.
• Adjust your plan over time. Your needs may change as your body and goals change.

Why it matters: Professional support can help you lose fat safely while protecting muscle, bone strength and overall health. It can also help you build habits that support long-term success.

The bottom line: GLP-1 medications can be a powerful tool for weight loss, but they work best when combined with healthy daily habits. These lifestyle changes can help you lose weight safely and maintain your long-term health.

Wondering how Noom can support you on your weight-loss journey? Call 1-844-211-7730 to speak with a licensed insurance agent about your options, or browse memberships online.

For informational purposes only. This information is compiled by UnitedHealthcare, and/or one of its affiliates, and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.

Sources:

1. National Academy of Medicine. “Health basics: GLP-1s.” Updated January 20, 2026. Retrieved from https://nam.edu/product/health-basics-glp-1s/
2. JAMA Internal Medicine. “I am taking a GLP-1 weight-loss medication — what should I know?” July 14, 2025. Retrieved from https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2836527

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53206-X-0426