5 ways to increase weight loss on Wegovy and see better results

Wegovy has been a game-changer for many women who have struggled to control their weight, but medication alone isn't the full picture. If you're hoping to maximize your results and feel more confident in your body, there are also a few lifestyle changes you should consider.

We are here to support you on this journey, so we have broken down the five simplest ways to increase weight loss on Wegovy. Backed by science and proven to work in real life.

Whether you're just starting or trying to break through a plateau, these tips can help you move the scales (without extreme diets or workouts).

Let's dive in.

1. Optimize your diet for fat loss, not just fullness

Wegovy works by mimicking the GLP-1 hormone to reduce appetite, curb cravings and help you feel fuller for longer [1]. But feeling full doesn't always mean you're fuelling your body in the right way.

To lose fat, you still need to maintain a calorie deficit, and the quality of food matters just as much as the quantity. That means choosing foods that support fat loss, not just fill you up.

On the flip side, eating too little can also work against you. An overly restrictive diet may stall weight loss by slowing your metabolism, and it could potentially make side effects like nausea worse. The goal is to eat enough nutrient-dense foods to support your body while still creating a gentle deficit.

Best foods to eat to lose weight on Wegovy

It is best to focus on foods that are high in protein, fibre, and essential nutrients:

• Lean proteins like chicken, tofu, fish, eggs and Greek yogurt help preserve muscle mass and keep you satisfied for longer
• Fibre-rich veggies and whole grains (like broccoli, spinach, oats, and brown rice) support digestion and blood sugar regulation
• Healthy fats from sources like avocado, nuts, seeds and olive oil can help you regulate hormones and keep your meals satisfying

You should try to avoid (or consume in moderation) ultra-processed foods that are high in sugar and saturated fat. Although they may be low in volume, they are likely high in calories, making it harder to maintain a calorie deficit without even realizing it and inhibiting your weight loss progress.

2. Be consistent with your physical activity

Exercise doesn't have to be a punishment. Intense gym sessions or bootcamp classes aren't for everyone. So moving your body regularly, even a little each day, can make a difference when it comes to weight loss success.

You can start by being mindful of adding some incidental exercise into your day. Once you feel confident getting those extra steps in, you can aim for a mix of movement that feels good and fits with your schedule:

• Cardio, like brisk walking, swimming, cycling or dancing, can help burn calories and improve cardiovascular health
• Strength training, even just bodyweight exercise, can help preserve muscle as you lose weight, which is key for long-term results
• Low-impact movement like stretching, Pilates or yoga, can improve mobility, reduce stress and keep you active on rest days

The best workout is the one you enjoy and can stick to. Consistency always beats perfection.

3. Prioritize sleep and stress management

Are you someone who doesn't get much sleep? Or perhaps you struggle to manage stress in your day-to-day life. Both can seriously impact your ability to lose weight, even if you're taking Wegovy.

Sleep deprivation and high stress can increase hunger hormones, mess with your metabolism, and make it harder to stay motivated. They can also increase the likelihood of emotional eating, especially when you're feeling overwhelmed.

Here is what can help:

• Set yourself a regular bedtime and try to avoid screens late at night. Experts recommend that most adults aim for 7-9 hours of sleep per night [2].
• Try new ways to reduce stress, like mindfulness, breathwork, journaling, or simply taking a gentle walk in nature. If you've got a couple of minutes, try standing barefoot on the grass; connecting with the earth (otherwise known as grounding) may help alleviate stress, too [3].
• Don't forget to ask for help. Speaking with a coach or health professional can make a huge difference when things feel heavy.

Wegovy is a powerful tool, but your hormones and nervous system still need support.

4. Stay hydrated and drink less alcohol

Hydration is often overlooked, but drinking enough water can support fat loss, ease common side effects (like nausea or constipation), and help your metabolism run smoothly.

Canada's Food Guide recommends that most adults aim for 6-8 cups or glasses of fluid each day [4]. It is important to adjust your intake to also suit your activity level and the weather.

As for alcohol? While the occasional glass is OK, regular drinking can:

• Increase appetite and lower inhibitions around food
• Stall fat burning while your body processes the alcohol [5]
• Add empty calories that are easy to forget

Try setting a weekly alcohol limit or swapping to low-calorie options if you want to stay on your weight loss journey.

Interestingly, many people on Wegovy report a lower desire to drink alcohol. In fact, early research suggests that semaglutide (the active ingredient in Wegovy and Ozempic) may reduce the risk of developing or relapsing into alcohol use disorder by up to 56% in real-world populations [6].

5. Track progress and stay on the right dose

When you start on Wegovy, you will start with a smaller dose and gradually increase over time. This allows your body to adjust to the medication and reduce side effects. But staying on too low a dose for too long may slow your progress. Likewise, jumping up too quickly can make side effects worse.

Tracking your weight, measurements, appetite levels and even side effects can help your health practitioner decide when to increase or maintain your dose.

Signs it might be time to review your dose:

• You're still feeling hungry between meals
• Your weight loss has stalled for 4+ weeks
• You're not experiencing the same fullness or appetite control

Working with your clinician ensures your dose is tailored to your needs and your results stay on track.

Bonus lifestyle changes to make for sustainable weight loss on Wegovy

Wegovy can be a powerful tool for weight loss, but it should be paired with healthy lifestyle changes. Here are a few extra ways to help stay on track:

• Plan meals to reduce last-minute food choices
• Consume high-calorie sugary drinks like sodas and juices in moderation
• Keep healthy snacks on hand to avoid impulse eating
• Celebrate non-scale victories like feeling stronger, sleeping better or wearing clothes you love

And remember, support makes all the difference.

At Juniper, we combine weight loss medications with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good. 

Kickstart your weight loss journey with Mounjaro, Ozempic, Wegovy or Zepbound. These groundbreaking weight loss medications mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. 

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here. 

What not to do while taking Wegovy

There is no doubt that weight loss injections like Wegovy can support meaningful weight loss, but they aren't a magic fix. Building other healthy habits is vital to achieving significant weight loss, and bad habits can get in the way of your progress. Here are a few things to avoid to get the most out of your treatment and protect your long-term health:

• Try not to skip meals or drastically restrict calories, as it could slow your metabolism and increase the risk of side effects
• Avoid using Wegovy as a quick fix without implementing any lifestyle changes; long-term results come from consistent, sustainable habits
• Don't increase your dose without medical guidance, as it could put your health at risk and cause worse side effects

The bottom line

There's no one-size-fits-all approach to weight loss, but with the right tools and support, long-term success is possible.

Wegovy works best when paired with a healthy lifestyle, including sustainable habits that support your body, not punish it. That means nourishing yourself with balanced meals, moving regularly in a way that feels good, getting enough rest, and finding strategies that fit into your everyday life.

When these pieces come together, your weight loss efforts become something you can actually stick with, not just for a few weeks, but for good.

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