A simple, supportive guide to help you feel your best while on treatment.
GLP‑1 medications can be powerful tools for weight management — but they work best when paired with healthy habits, gentle movement, and self‑care. This guide outlines what to expect, how to manage common side effects, and how to support your body while on treatment.
This Medication Works Best With Supportive Habits
You’ll get the best results when you combine your medication with:
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Healthy eating patterns
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Regular physical activity
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Looking after your mental wellbeing
This isn’t about perfection — small, consistent changes matter most.
Common Side Effects (and What to Expect)
You may experience:
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Constipation or diarrhoea
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Bloating or feeling overly full
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Tiredness
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Increased thirst
These are common and usually improve over time, but they can affect daily life — so managing them early helps.
Stay Hydrated
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Aim for at least 2 litres of water per day
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You may feel thirstier than usual — this is normal
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Electrolytes can help if needed
Quick check: Your urine should be pale yellow. Dark colour or strong smell means you likely need more fluids.
Managing Constipation
Fibre helps — but too much too quickly can worsen bloating.
Focus on gentle, soluble fibre such as:
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Oats
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Beans and lentils
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Apples and berries
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Chia seeds and flaxseeds
Important: When increasing fibre, increase water too — otherwise constipation can worsen.
Protein Is Essential
Rapid weight loss can lead to muscle loss, not just fat loss. To protect your strength and mobility:
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Include protein at each meal
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Choose foods like chicken, fish, eggs, Greek yoghurt, cottage cheese, beans, lentils, tofu, quinoa
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Use protein shakes if you’re eating smaller portions
Protect Your Muscle With Movement
Aim for:
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Two resistance (strength) sessions per week
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150 minutes per week of moderate activity (like brisk walking — you can talk, but not sing)
Movement also supports:
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Sleep
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Stress levels
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Heart health
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Mood
Start small — even 10 minutes a day helps.
Your Mindset Matters
Making lifestyle changes is not easy. If you catch yourself thinking:
“Why can’t I do this on my own?”
Try asking instead:
“What would I say to a friend in my position?”
Be supportive to yourself — not critical. Progress comes from consistency, not perfection.
How You Eat Matters Too
It’s not just what you eat — it’s how you eat.
Try:
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Eating without screens
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Slowing down your meals
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Using smaller plates
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Paying attention to fullness cues
Rushing meals can lead to overeating — even with GLP‑1 medication.
Stress and Digestion
Eating while stressed can affect digestion.
Before meals, try:
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A few slow, deep breaths
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A short pause to relax
This helps your body switch into “rest and digest” mode.
Supplements
Because you may eat less:
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A daily multivitamin can help prevent nutrient gaps
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Probiotics may support gut health
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Psyllium husks (e.g., Sylliflor) can increase soluble fibre
Extra Support
A registered dietitian can provide personalised advice. You can find Irish dietitians at: www.indi.ie
How to Use Your Injection Pen
Inject under the skin of:
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Stomach
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Thigh
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Upper arm
Rotate the injection site each time and stay at least 5 cm away from your belly button.
Before injecting:
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Check the liquid is clear and colourless (or slightly yellow)
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Do not use if cloudy or containing particles
Other tips:
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Use a new needle every time
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Dispose of needles safely in a sharps bin
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Can be taken with or without food
Final Note
This medication is a tool — not a quick fix. With the right support, you can build habits that last long after treatment ends.
— Liz O’Hagan, Pharmacist & Lifestyle Medicine Expert
