GLP-1 Starting Tips: Save Yourself Some Grief

Yuki09

Yuki09

Well-known member
I'm about a quarter of a year into using GLP-1 meds, and while I'm seeing results, it's been a journey. If you're just beginning, here's what I wish I knew:

1. Sulfur Belches are a Thing

They don't tell you enough about the stomach issues. If you eat too much or greasy stuff, your digestion slows way down. Eat smaller meals more often. Ginger candies or digestive enzymes can help.

2. The Quiet Food Thoughts are Wild

The constant snacking voice just... vanishes. It's great, but weird if food was your comfort or hobby. Find something else to do.

3. Protein is Key

If you skip protein (try for 100g+), you'll lose muscle with the fat. Hello, saggy face and thin hair. Eat smarter, not just less.

4. Water is Your Bestie

You'll forget to be thirsty. Dehydration = major fatigue and brain fog. Get a big water bottle (2L) and drink it all daily.

5. Watch Out for Constipation

Don't wait days for things to get bad. Start fiber (psyllium husk or magnesium) from day one. Your bowels are moving slow now, so help them.
 
I started in late fall for my type 2 diabetes. I totally agree with what you said. One thing I'd add is that I'm injecting in my legs rather than my stomach these days and it seems to help with the nausea.
 
Everything was spot on for me except the sulfur burps. Didn't get any of those. But I also can't burp normally... so maybe that's why.

And I really wish someone had warned me about the thirst thing. I went almost 48 hours barely drinking anything because it just slipped my mind.
 
I'd add that because digestion is slower, other medicines you're taking might not work the same way. Sometimes I feel like I haven't taken my antidepressant, especially right after my injection.
 
I'd include #6: Increase or decrease your dose GRADUALLY (0.25mg at a time) and only when you feel ready. Don't just follow the suggested schedule – especially that 1mg jump! Way too much! And when you're ready to lower your dose, do it the same way, 0.25mg at a time. SLOW is key!
 
I've been on Ozempic for around 3 years now. When I first started, I was also doing a keto diet to manage my diabetes. I was eating tons of sugar alcohols and high-fiber "keto" foods, and I was having sulfur burps and other stomach issues. About half a year ago, I stopped keto completely and cut out sugar alcohols. Now I eat a regular diet, no more "keto" tortillas or anything like that. No more Atkins bars. And honestly, it's made a HUGE difference. My blood sugar is still under control and all the side effects are gone. I even went up to the 2.0 mg dose and I don't have any problems. So, for me, eating a more normal diet has helped a lot.
 
I'm curious about the food noise thing. Around 4 PM, I get tired, cranky, and my mood goes downhill, and I start craving snacks to feel better. I can't focus until I get something to eat. Does that go away? Is that food noise?
 
Number 2 really hits home. I'm definitely an emotional eater. Now that I'm on 1mg, I don't know what to do with myself when I'm not munching on something. Gotta find a new hobby, I guess 😅
 
The original post above is totally correct. A year on Ozempic and I've dropped about 45 pounds. Watch out for greasy or fried foods. Pooping your pants is a real risk. Trust me. Fiber is a must. And take it slow with the dose increases, in my opinion. I could have lost more weight faster, but I wanted fewer side effects. And add more exercise and movement. (Yoga rocks).

My A1C was 8.4 before Ozempic. Now it's 4.9 as of my last blood test. Down 46 pounds. I need new clothes because my pants are too big! Good luck to the newbies. "No Easy day but Yesterday". 👊🥳
 
100% yes to all of this. I'll add that you should take progress photos. It's annoying, but do it anyway because it'll be a huge motivator later on. Also, track your progress! Use an app like GLPeak, Glapp, Shotsy, or something else to track your doses and any side effects, so you have the info when you talk to your doctor.
 
Someone suggested Activia yogurts for the sulfur burps, and I've been eating one every day for the past week. The burps are gone!

It might not work for everyone, but it's worth a try if you're having issues.
 
What do people do for the tiredness? I've been on this for almost 2 years, I eat protein, but my water intake could be better. Could that be it? Every time I take a dose, I dread getting more tired.
 
My top tip for success is to eat slowly and stop eating as soon as you feel full. Also, stop eating a few hours before bedtime because my digestion would stop completely at night. A couple of times I woke up feeling really sick. Instead of constipation, sometimes I get diarrhea, so pay attention to how your body reacts.
 
In addition to #3 about eating protein, try to move around more and find ways to do light exercise. You can't completely stop muscle loss when you're losing weight, but you can slow it down by moving more and exercising. You might have to change your routine as your body gets fitter and the exercises you're used to aren't as effective anymore. Moving more makes life more fun and makes it easier to maintain your weight.
 
PureTale said:
I'm curious about the food noise thing. Around 4 PM, I get tired, cranky, and my mood goes downhill, and I start craving snacks to feel better. I can't focus until I get something to eat. Does that go away? Is that food noise?
Click to expand...

For me, yes! It was a HUGE difference. I used to get those cravings too, and now... nothing. It's not a miracle cure for emotions, but the physical need to snack just vanished. It was really weird at first.
 
To the person just starting out: Get a shot tracker app to keep track of your injections. Also great idea to use a food tracker so you can keep an eye on your calorie intake. Plus an exercise tracker. And check out the community for food ideas when you don't feel like eating much.
 
Adding another tip I just remembered: If you can, start some light exercise. Even just walks. It really does help build muscle. Protein + exercise = WINNING.
 
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