GLP-1 Weight Loss: 4 Simple Rules for Busy Professionals

Thinking about trying GLP-1 medications like Ozempic, Wegovy, or Mounjaro to support your weight-loss goals? They’re making waves for good reason—but let’s get one thing clear: they’re helpful, not magical. As a nutritionist working with busy professionals daily, I understand that your health routine needs to fit effortlessly into your packed diary. Here are four fuss-free, evidence-backed tips to help you ace your GLP-1 weight-loss journey without the headache.

Rule #1: Protein & Fibre Are Your Friends

GLP-1 medications naturally reduce your appetite, but that doesn’t mean your nutrition should take a backseat. Prioritise at least 25 grams of protein per meal (think eggs, salmon, tofu, or Greek yogurt) to protect your muscles and energy levels—particularly important as GLP-1 muscle loss can occasionally be a concern. Boost your plate with fibre-rich veggies like broccoli, spinach, and carrots to manage common GLP-1 side effects like nausea and bloating.

Top tip: Keep handy snacks like nuts or protein bars in your desk drawer to power through afternoon slumps.

Rule #2: Track Meals Without the Hassle

I know, calorie tracking sounds tedious, but trust me—tech has come a long way. Apps like Calio by Vitl make it effortless with AI-powered meal logging. Simply snap a quick photo or scan a barcode and voilà! Calio instantly calculates your calories and macros, leaving you more time to focus on your actual goals, not endless food diaries.

Quick and simple tracking can help reinforce good eating habits, letting you effortlessly stay mindful of your intake without obsessing.

Rule #3: Protect Your Muscle Mass

While GLP-1 treatments can boost fat loss, preserving muscle is crucial to keeping your metabolism fired up. Aim for at least two strength-training sessions a week (no gym required—simple resistance bands or bodyweight exercises at home do wonders) alongside regular daily steps. Calio can help track your workouts and meal trends, giving you an easy way to monitor your progress without adding extra tasks to your busy day.

Rule #4: Don’t Overlook Micronutrients

Reduced appetite can mean reduced nutrient intake. Over time, this may lead to deficiencies—especially in key micronutrients like magnesium, B12, folate, zinc, and iron. These nutrients are essential for energy production, immune support, and mood regulation, all of which can be impacted during weight loss.

If your diet is more limited while on GLP-1, consider adding a comprehensive multivitamin and mineral supplement, a daily probiotic, and an omega-3 capsule to help cover your bases. These simple additions can support your digestion, brain function, and overall vitality—without the need to overhaul your entire routine.

Top tip: Supplements can be personalised too—if you're unsure where to start, explore options like Vitl’s Health Quiz to get tailored recommendations based on your diet, lifestyle, and goals.

One Last Thing

Losing weight on GLP-1 doesn’t have to be another stressor in your already busy life. With straightforward strategies, smart tools like Calio, and a pinch of consistency, you’ll see sustainable results without sacrificing your sanity.

Complete our online health quiz at https://vitl.com/consultation, to unlock personalised nutrition recommendations delivered to your door. To check out our new AI Calorie Tracking App, Calio, go to the App Store. 

Disclaimer: Always chat to a healthcare professional before starting a new diet or making significant lifestyle changes.