What helps you on your GLP-1 journey?

Hong Kong Yanpep International
H

HealthHustle

Active member
I'm curious about other people's methods for losing weight besides just diet and exercise. What tools or tricks are you using to help you along the way?

1. Kitchen scale - I prep my meals ahead of time and weigh everything to keep portions consistent.
2. Recipe app - I found a cool app where I can save recipes and figure out the calorie counts super easily.
3. Progress pics - I take pictures regularly so I can visually see the changes in my body.
 
Reminder: no talk about versions of these meds that aren't approved, and NO selling anything! Don't buy from random people in DMs either. Read the FAQ if you're new.
 
I absolutely agree with you. Taking the right approach is so important.

I also use:

* A food scale. It can be a pain, but it really does help keep me on track and prevents me from underestimating portion sizes, like with nut butters.
* I try to eat a target amount of protein daily. I don't stress too much over calories on sema, but I do prioritize protein to maintain muscle mass.
* Progress photos. I thought they would be silly at first, but they've been great for motivation. The scale isn't always accurate, but photos show real progress.
* I track my injections, including the dose, where I injected, and any side effects. This helped me figure out why I was hungrier at the end of certain weeks.

I use an app called MeAgain to track all of this. It's nice to have everything in one place. Is anyone tracking their strength training progress, too?
 
The meds are great, but establishing good habits is key for long-term success.

I strength train 2-3 times a week, aim for a simple daily step count, and make sure to get enough protein at each meal. I also use a GLP-1 tracking app to monitor my protein, fiber, water intake, and injections so I can identify trends.
 
I found some quick exercise videos that are easy to fit into my day. They are low impact for my joints.

I bought some light dumbbells from an online retailer. I started with 3-pound weights and have increased to 6 pounds.

Arms 15 minutes:

https://youtu.be/d7j9p9JpLaE?si=e7oPvuv69Y2dtDMk

https://youtu.be/60LRBIEiT6s?si=aqnJCIxJT0FfGkIW

https://youtu.be/i-Ci1PxwUpY?si=lsPG1Mnmsmw1HCkf

Arms 12 min
https://youtu.be/xtBnCpVOZ-c?si=n4NT5SF0O6V_9EJT

Barre arms 10m no breaks

https://youtu.be/X96JNbGi8qg?si=971d77Cb47NXkYVG

Arms + legs ballet 10min

https://m.youtube.com/watch?v=nqsNZ8qapS8&pp=ygUPQmFycmUgYXJtcyBsZWdz
 
There are a million apps to track your glp1 stuff. Some of the decent free ones are GLPeak (ios/android) and Glapp (webapp). Shotsy (ios/android) and Meagain (ios only) are good if you wanna pay. They all track injections/weight/medication levels. Each one has its own perks.
 
I use a food scale, MyFitnessPal to track calories and weight, Shotsy app for my injections, and MapMyFitness to track my walks.

My partner has also been a huge help, providing support with meal prep and keeping me motivated. He's also losing weight -- about 70-ish pounds so far!
 
I use a food scale, portion-sized containers, a very specific grocery list so I don't buy junk food, and the ZOZOFIT app for measurements.
 
Food scale is a must. I use a smartwatch for steps and workouts. An Oura ring helps me track sleep and stress. Sleep makes a HUGE difference! I also use Cronometer to track what I eat.
 
Just pure willpower! I don't do well with tracking apps. I'm trying to avoid sweets, especially since my weight loss has stalled recently. I wasn't binging, but those little treats were adding up. I think I need to increase my dose and have more protein shakes to feel full.
 
It's amazing what these meds can do. I've been on Ozempic for about 4 months now and have completely changed my diet. For breakfast I have a banana or a egg and salad sandwich and for dinner I eat a ham/chicken & salad wrap or chicken & veggie soup. I'm avoiding dairy/sugar and low fat foods. I walk around for work all day, but not much focused exercise yet. I started at around 295 pounds, and I've dropped over 35 in the last 4 months.
 
I've learned that these medications can really slow digestion down! I ate some corn on the cob and it felt like it took 3 days to digest. I'm also being super careful with spicy foods now too. I had some ramen late one night and felt so sick the next day.
 
I totally agree with NoSnackAttack about specific foods causing problems.
NoSnackAttack said:
I've learned that these medications can really slow digestion down!
Click to expand...
I can't eat salad at all, anymore. It gives me major digestive issues. And I've had to cut back on hot sauce. I also try to avoid tomato sauce, the heartburn is the worst!
 
I know everyone's different, but are there any foods that you guys have found are just, like, absolutely off-limits now? I'm hearing spicy food and salads are big no-nos.
 
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