From the entire clinical team at Alloy, welcome to Month 1 of your Weight Care program! We’re here to provide expert guidance, information, and support to set you up for success.
Starting something new—especially when it involves medication, mindset shifts, and lifestyle changes—takes guts. You’ve already done the hardest part, which is showing up.
This month is about building a strong foundation: learning more about how your medication works, dialing in the habits that will carry you forward, and setting goals that will keep you motivated and accountable.
GLP-1 medications are a powerful tool…but they’re not a magic bullet for your health and well-being. Your habits matter. The best results come when you combine your medication with the basics, including nutrition and movement.
What to Expect in the First Few Weeks
You’ll likely notice changes in your appetite, energy levels, and digestion. That’s normal—and a sign that your medication is doing its job.
Some people experience mild side effects like nausea, constipation, or diarrhea. These symptoms are common and manageable. If they’re disruptive in your life, message your doctor to discuss anti-nausea options or adjusting the dose of your medication.
Remember that the rate of weight loss on medication varies from person to person. It depends on your metabolism, your prescription, and the lifestyle choices you integrate. We’ll help you lay the groundwork.
Nutrition and GLP-1s
When your appetite decreases on a GLP-1, it becomes even more important to get enough of the nutrients your body needs to function well. Let’s start with what matters most: protein.
Aim for 75–100g of protein daily. Weight loss medication can lead to a reduction in lean muscle mass if protein intake (and strength training, more on that below) aren’t prioritized. People on weight loss medication who consume adequate protein and perform resistance training preserve significantly more muscle mass compared to those who didn’t, according to a recent study in the journal Obesity.
Drink more water. You need to consume at least 64 oz of water daily because GLP-1 medications slow gastric emptying, which can increase the likelihood of experiencing constipation and dehydration. Staying adequately hydrated also helps with appetite regulation, digestive health and minimizing headaches, according to a review of studies in the journal Nutrients.
Try smaller, more frequent meals. Because GLP-1s delay stomach emptying, large meals can feel uncomfortable or worsen nausea. Breaking meals into smaller portions throughout the day has been shown to ease these effects and help you feel better as your appetite changes on the medication, per findings in Diabetes, Obesity & Metabolism.
Minimize processed, fatty, and sugary foods. High-fat and high-sugar foods can trigger or worsen gastrointestinal side effects associated with GLP-1 use. Focus on eating whole foods to reduce nausea and enhance nutrient absorption.
Practice mindful eating. Pay attention to hunger, fullness, and how food makes you feel. Mindful eating has been associated with improved weight management outcomes and reduced binge-eating behaviors in people using GLP-1s, according to a study in Appetite. It’s also a useful tool for reconnecting with internal satiety cues in the face of a blunted appetite.
Move with Intention: Strength First
Real talk: When you’re on a GLP-1 medication, exercise isn’t optional. It’s essential.
GLP-1s help with weight loss, but studies show that a significant portion of that weight can come from lean muscle—especially in women. In one study published in The Lancet Diabetes & Endocrinology, participants lost up to 40% of their total weight as lean mass, including muscle.
That’s not a side effect you can afford to ignore. Why? Because muscle isn’t just about strength—it protects your metabolism, stabilizes blood sugar, supports bone density, and helps prevent injuries as you age. The best way to preserve (and build!) muscle is with progressive strength training. Movement should be strategic—and lifting weights should be the priority.
Strength train 2–3x per week. Beginner? Start with bodyweight or resistance bands and work up to dumbbells as you get more confident. When you’re ready, use free weights that challenge you without compromising your form. (Always listen to your body and adjust if something causes any pain.) The most effective and efficient workouts focus on big movements that challenge multiple muscle groups simultaneously. Here are seven go-tos:
Squats
Rows
Loaded carries
Deadlifts
Overhead presses
Lunges
Pushups
In addition to preventing lean muscle mass loss, strength training is one of the most effective ways to offset GLP-1–related bone density loss, especially in postmenopausal women, according to a study in the journal Bone.
Add walking—especially after meals. A short 10–15 minute walk after eating blunts post-meal blood sugar spikes, supports insulin sensitivity, and reduces feelings of bloating or sluggishness. For women on GLP-1 medications, walking also helps counteract the gastrointestinal slowing these drugs cause, improving digestion and comfort.
Challenge your balance. Whether you’re at the gym or at home, incorporate moves like single-leg stands, side lunges, and your favorite yoga flow to improve coordination, joint health, and neuromuscular control. Women face a higher risk of falls and osteoporosis as we age, which means that stability work is crucial. The modality also activates underused stabilizing muscles, helping maintain lean mass during weight loss, according to research in the Journal of Aging and Physical Activity.
Make cardio fun. Whether it’s dancing in your kitchen or swimming laps, aerobic movement improves cardiovascular health, supports insulin sensitivity, and boosts mood—benefits that are especially helpful for women managing weight loss and hormonal shifts. Studies show that when you have fun moving—and you will come to love how confident and strong those sprints make you feel—you’re also more likely to sustain it long-term.
But push your effort. Now for the real fun: Once or twice a week, incorporate short, all-out bursts during whatever aerobic activity you enjoy. Set a timer for 30 seconds and give it everything you’ve got. What does that look/feel like? Aim for at least an eight on a scale of one to 10, with 10 being maximum effort and one being so easy you can hold a conversation at the same time. Then, recover over a few minutes with a much slower pace or with a total rest break; repeat three to five times.
Sprint-style training activates fast-twitch muscle fibers, which naturally decline with age and inactivity. Preserving these fibers helps maintain muscle mass, strength, and your metabolic rate. Plus, sprints can significantly improve glucose metabolism and insulin response, according to a Diabetes & Metabolism Journal study.
Use what you’ve got. Carry your groceries, do heel raises while brushing your teeth, hold a plank while your coffee brews. These micro-movements may seem small, but they add up fast. NEAT (non-exercise activity thermogenesis) can account for up to 15% of total daily energy expenditure in active individuals and plays a key role in long-term weight maintenance.
Exercise is more than a calorie-burner. It elevates mood, supports your metabolism, and helps you hold onto lean muscle. That matters now more than ever. Prioritizing these movement tips will protect your muscle, preserve your energy, and help you feel amazing in your body.
Mindset Is a Muscle, Too
Workouts and nutrition matter. But mindset? It makes it all stick. A “growth mindset” means showing up with curiosity, not perfectionism. It means expecting a learning curve—and celebrating small wins as they come. We recommend using the S.M.A.R.T. goal framework below to set yourself up for physical, mental, and emotional success during your Weight Care journey. It’s evidence-based, realistic, and easy to adapt.
Specific – Know exactly what you want to do. Measurable – Make it trackable. Achievable – Keep it realistic. Relevant – It should matter to you. Time-bound – Add a deadline.
Here’s an example from Dr. Montville. “Walk for 20 minutes after dinner 4 nights this week.” That’s better than a nebulous goal to “exercise more.”
Month 1 Activity
Take a few minutes today to set three S.M.A.R.T. goals for yourself, making at least one food-focused and another about strength training. Don’t try to change everything at once—remember, small wins add up. You’re aiming for progress not perfection. Here are a few ideas to get you started…
“Begin reading nutrition labels and track my daily protein intake every day for a week.”
“Ask a trainer to show me proper form for five strength training moves, then try them on my own this week.”
“Add three, 30-second all-out efforts to one cardio session this week.”
“Drink eight ounces of water first thing in the morning, then fill a water bottle to sip on all day.”
“Take a 10-minute walk after dinner each day this week.”
Write your S.M.A.R.T. goals down. Share them with your doctor. Work toward achieving them. Revisit and adjust them weekly.
Next month, we’ll go even deeper on sustainable weight loss by helping you prioritize sleep and stress management. Plus, we’ll continue to level up your approach to movement and nutrition. We’re here to support you. You’ve got this.
Sources
Bocalini DS, Serra AJ, dos Santos L, Murad N, Levy RF. “Strength training preserves the bone mineral density of postmenopausal women without hormone replacement therapy.” Journal of Aging and Health (2009); 21(3): 519–527.Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, Timmons JA. “Extremely short duration high intensity interval training substantially improves insulin action in young healthy males.” BMC Endocrine Disorders (2009); 9:3.
Katterman SN, Kleinman BM, Hood MM, Nackers LM, Corsica JA. “Mindfulness meditation as an intervention for binge eating, emotional eating, and weight loss: A systematic review.” Appetite (2014); 76: 45–52.Kirkpatrick CF, Bolick JP, Kris-Etherton PM, et al. “Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors: A scientific statement from the National Lipid Association Nutrition and Lifestyle Task Force.” Journal of Clinical Lipidology (2019);13(5): 689–711.
Hunter GR, McCarthy JP, Bamman MM. “Effects of resistance training on older adults.” Sports Medicine (2004);34(5): 329–348.Daly RM, Rosengren BE, Alwis G, Ahlborg HG, Sernbo I, Karlsson MK. “Gender-specific age-related changes in bone density, muscle strength and functional performance in the elderly: a 10-year prospective population-based study.” BMC Geriatrics (2013); 13: 71.
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