5 ways to increase weight loss on Wegovy

1. Change your diet

Arguably the most important component of weight loss is your diet. While the medication reduces your appetite, you still need to choose the right foods and be conscious of the amount you eat.

Cut your calories

To see results, you should reduce the amount of calories you eat in a day. This is because to lose weight, you need to burn more calories than you consume.

Everyone’s recommended calorie intake is different based on their height, weight and activity levels. You can use our calorie calculator tool to find out how many calories you should consume a day to lose weight.

A simple way to cut calories is to be mindful of portion sizes. You may find it helpful to weigh out your ingredients when you prepare meals. Others use smaller plates so smaller portions appear bigger and you don’t feel dissatisfied.

You should also be mindful of calories in drinks. Alcoholic or sugary beverages contain a lot of hidden calories.

Make healthier choices

It’s also important to make healthier diet choices. Especially because your calorie intake is more restricted, you must choose nutrient-dense foods.

Try to focus on foods you can eat rather than what to restrict. This will give you a more positive outlook when it comes to healthy eating and will help you stick to it in the long term.

In general, prioritise foods like:

• fruits
• vegetables
• lean protein (e.g. chicken or turkey)
• complex carbs (e.g. wholegrains, legumes and vegetables)
• healthy fats (e.g. oily fish, nuts and seed oils)

These foods are nutritious and good sources of essential vitamins and minerals. They are also typically lower in calories. So, they are good foods to focus on whilst taking Wegovy.

You should limit foods that have little nutritional benefit. Foods high in saturated fat or sugar are not nutritious but are high in calories. This includes foods like processed meat, fast food, chocolate and sweets.

You can also download our custom meal plans if you are a part of our weight loss program at HealthExpress.

2. Increase your physical activity

The next most important aspect of weight loss is physical activity. Exercise will help you burn extra calories, as well as keep you healthy. It also reduces the risks of many different weight-related complications.

It’s also important to include some resistance training on Wegovy.

Resistance training is a term for any activity that involves lifting or pulling against resistance. This could be lifting weights, bodyweight exercises or even low-intensity exercises like yoga.

This will help you burn calories on Wegovy without losing any lean body mass.

Exercise can be daunting, especially when you’re a beginner. However, there are 3 key ways to get more active.

• Set realistic and achievable goals - Start by setting small and manageable goals. For example, you might start by aiming to do a 10-minute workout at home once a day. Then, you can gradually increase the amount and intensity as you get fitter.
• Choose activities you enjoy - Many people give up on exercise because they feel forced to do exercises they do not enjoy. But, there are loads of ways to keep fit so don’t settle for one! From weightlifting to team sports, there will be something you enjoy.
• Increase activity where possible - There are simple ways to add some physical activity. You could take a brisk walk on a lunch break or cycle to work instead of walking.

These 3 steps will help you on your weight loss journey.

3. Stay hydrated

Many people don’t realise that staying hydrated can also help you lose weight.

• Reduces water weight - When you’re dehydrated, your body retains water to prevent further dehydration.
• Suppresses your appetite - Drinking a glass of water before a meal can help you feel fuller, preventing you from overeating.
• Helps with digestion - Drinking fluids helps prevent constipation and other digestive issues. This can help with weight management.
• Helps keep you active - Staying hydrated will keep you energised which will help you in your daily life and when you exercise.

Water is also a calorie-free option. So, it is a better alternative to sweet beverages.

Several other drinks may have benefits for weight loss:

• green tea (e.g. matcha) - it is high in antioxidants which may increase fat-burning
• apple cider vinegar - there is some evidence that it can delay stomach emptying
• high-protein drinks - research shows that they can decrease hunger hormones and help you feel fuller for longer

Caffeinated drinks like coffee, energy drinks or some tea can make you more dehydrated so try and limit these beverages.

4. Get enough sleep

Another surprising tip for weight loss is to get enough sleep. Sleep is an important time for your body, and it maintains a lot of internal processes to keep you happy and healthy.

Sleep helps regulate your hunger hormones. Studies show that a lack of sleep decreases leptin levels (which suppresses your appetite) and increases ghrelin levels (which makes you more hungry).

A lack of sleep can also make you more unhealthy choices. If you are too tired or unmotivated, you may be partial to eating more fast food.

Most adults need around 7-9 hours of sleep per night. If you are struggling to sleep, you should improve your sleep hygiene:

• Look at your sleep environment - Make sure your bedding is comfortable and that there are no light or noise distractions.
• Stick to sleep schedule - Your body will start to know when it’s bedtime, and you’ll naturally fall asleep.
• Do relaxing activities before bed - Read a book, have a warm bath or do light stretches to help relax you. Screens and stimulating activities may keep you awake.

If you find that lifestyle changes don’t help your sleep, you may have a condition like insomnia. Speak to your GP if you have chronic sleep problems.

5. Track your progress

Another way to maintain weight loss is through monitoring your progress.

Not only does it help you monitor how much weight you’re losing, but it also keeps you accountable. You become more aware of your choices and helps you to keep making good choices.

It also helps you identify patterns in your weight loss. You might be able to connect your mood to your cravings or your activity levels. You can become more in tune with your body. It also helps identify if you have hit a weight loss plateau.

It is also important to celebrate your successes. It’s motivating when you continue to hit milestones and watch your weight go down. This will help cement long-term success and create sustainable habits over time.

It’s also important to track any side effects whilst taking Wegovy. If you do experience side effects, you can monitor them if they get any worse.

Some things you could track include your:

• weight
• measurements (e.g. your waist circumference)
• fitness (e.g. what weight you do for an exercise or the distance you walk)
• calorie intake
• mood
• your sleep
• water intake
• Wegovy side effects

You can jot down what you track in a notepad or on your phone. Apps like MyFitnessPal can help you track your progress. You may also want to take pictures of yourself to monitor your progress.

If you are on our weight loss program at HealthExpress, our service includes a free weight loss diary to help track your progress.

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