Sustainable nutrition strategies while using weight loss medications
Photo by Jennifer Burk
It’s no secret that weight loss medications have gained popularity as a tool for managing weight. These medications can be a helpful part of a comprehensive weight management plan, but to achieve lasting results, it’s crucial to combine them with sustainable nutrition and lifestyle practices. This is why we aim to come alongside you during any step in your weight loss journey to support you, whether you are considering weight loss medications or already using them. Let’s explore how to adopt a balanced and effective approach to nutrition while on weight loss medications.
Understanding Weight Loss Medications
Weight loss medications can help curb appetite, reduce fat absorption, or increase feelings of fullness. Some people may also describe these medications as helping to reduce “food noise”, which reduces feelings of anxiety surrounding food choices. There are a lot of different weight loss medications out there, and GLP-1s have become quite popular recently. If you're considering trying medication, it's a good idea to chat with your doctor about which one might be the best fit for you. While these medications can be effective on their own, they work even better when paired with some lifestyle changes, especially regarding nutrition.
The Role of Sustainable Nutrition
Sustainable nutrition is about adopting nutritional habits that support weight loss and promote long-term health and well-being. Here are key principles to consider:
1. Focus on Whole Foods
Focus on whole, minimally processed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These nutrient-rich options provide essential vitamins and minerals, creating a strong foundation for a well-balanced, nutrient-forward approach while using medication.
2. Balance Your Plate
Aim for a balanced plate that includes a variety of food groups. A good rule of thumb is to fill half your plate with fruits and vegetables, a quarter with lean proteins (like chicken, fish, legumes), and a quarter with whole grains (such as brown rice or quinoa). This balance can help ensure you’re getting the nutrients you need while managing your caloric intake. When appetite is reduced due to medication usage, it is most important to make sure that protein and fiber in the form of vegetables are being met. We suggest filling up on these items first at meal times. You may also consider using smaller plates or bowls to support the amount that is best for you.
3. Stay Hydrated
Hydration plays a crucial role in weight management. Drinking enough water can help control hunger and support metabolism. Aim for at least eight 8-ounce glasses of water a day, and consider starting your meals with a glass of water to help regulate your appetite. In addition, adding electrolytes to your drinking water while taking medications can help alleviate the side effects of nausea.
4. Mindful Eating
Practicing mindful eating can significantly impact your relationship with food. Pay attention to hunger cues, savor your meals, and avoid distractions (like screens) during mealtime. This approach not only helps you enjoy your food more but can also prevent overeating.
Combining weight loss medications with sustainable nutrition practices is a powerful strategy for achieving and maintaining a healthy weight. By focusing on whole foods, mindful eating, and balanced meals, you can create a supportive environment for your weight loss journey. As registered dietitians, we can help you create a personalized nutrition plan that complements your medication and aligns with your weight loss goals. They can also offer guidance on how to navigate potential side effects of medications, such as gastrointestinal discomfort or changes in appetite. Remember, lasting change takes time, and the goal is to cultivate habits that promote not only weight loss but also overall health and well-being. Embrace the journey, and be kind to yourself along the way!
Interested in learning how improved nutrition can support weight loss medication usage?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: October 21st, 2024
This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
