sustainable weight loss

  • GLP-1 Mindset

    Why GLP-1 Motivation Fades (and How to Build Lasting Momentum)

    GLP-1 Motivation

    Let’s be honest — GLP-1 motivation is like a fresh notebook. At first, it’s all shiny potential and big plans. You’re pumped, you’ve got your meds (Wegovy, Zepbound, Mounjaro), maybe even a cute new water bottle.

    You’re unstoppable… until you’re not.

    Because here’s the hard truth: motivation is about as reliable as a British summer. One minute, it’s all sunshine and good vibes, the next? Rain, boredom, and “I’ll start again Monday.”

    But here’s the secret no one tells you: motivation is rubbish. It’s not what gets you results. What you need is momentum. That slow, steady, unstoppable force that keeps you going, even when you’re not feeling it.

    So today, I’m giving you 11 powerful ways to build momentum on GLP-1s — because momentum is what makes you unstoppable.

    Table of Contents

    1. Know the Difference: GLP-1 Motivation vs. Momentum

    Motivation is a spark. It’s that initial excitement, the “new year, new me” energy. But it’s gone faster than a TikTok trend.

    Momentum, on the other hand, is a snowball. It’s the little wins that keep you moving even when you’re tired, stressed, or just can’t be bothered. The best part? Once momentum’s rolling, it keeps going.

    Stop chasing motivation — start building momentum.

    2. Start with Micro Habits (Because Tiny Wins Add Up)

    You don’t need to overhaul your life overnight. In fact, that’s the quickest way to burn out.

    • Pick 3-5 tiny habits you can do even on your worst days.
    • Drink water before coffee.
    • Add protein to every meal.
    • Take a 5-minute walk each day.
    • These sound simple because they are — and that’s the point. Consistency beats perfection.

    3. Habit Stack for Automatic Wins

    Momentum is easiest when you don’t have to think. That’s where habit stacking comes in.

    • Pair a new habit with one you already do.
    • “After I brush my teeth, I take my GLP-1 shot.”
    • “When I make my morning coffee, I fill up my water bottle.”
    • “After dinner, I write down one win for the day.”
    • It’s like setting yourself up for automatic success.

    Struggling with habits? Go read Struggling to Stay on Track? Try This Simple Daily GLP-1 Routine.

    4. Track Your Wins (Yes, Even the Tiny Ones)

    If you only focus on the big picture, you’ll miss how far you’ve come.

    • Keep a “Wins Journal.” Write down one win each day — no matter how small.
    • “Got my protein in.” “Walked for 10 minutes.” “Didn’t snack after dinner.”
    • On rough days, read them back. It’s proof you’re making progress, even when it doesn’t feel like it.

    5. Ditch All-or-Nothing Thinking

    This is where most people go wrong. They think they have to be perfect, or they’ve failed.

    • Missed a workout? Do five minutes instead of thirty.
    • Ate something off-plan? Make your next meal a good one.
    • GLP-1 success isn’t about being flawless — it’s about being consistent.

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    glp-1 motivation

    6. Build a Momentum Routine (Make It Unmissable)

    Don’t wait for motivation — make momentum a habit.

    • Morning: Read your “I’m becoming someone who…” list.
    • Midday: Write one win in your Wins Journal.
    • Evening: Reflect — What went well? What needs tweaking?
    • It’s not about doing everything perfectly. It’s about doing something, every day.

    7. Make Your Why Impossible to Ignore

    Why did you start GLP-1 in the first place? To feel better? Keep up with your kids? Feel confident in your own skin?

    • Write down your “why” — be specific.
    • “I want to feel strong, not just slim.”
    • “I want to run a 5k without feeling like I’m dying.”
    • Stick it where you’ll see it — fridge, phone lock screen, even the bathroom mirror.

    Need a mindset boost? Go read GLP-1 Mindset Hacks: How to Stay On Track Even When Motivation Fades.

    8. Use Action Triggers (Make Motivation Optional)

    If you have to rely on willpower, you’re in trouble. Instead, make motivation automatic.

    • Set out your workout gear the night before.
    • Keep a water bottle in the fridge, so it’s always cold and ready.
    • Have a playlist that instantly makes you want to move.
    • Turn good choices into a habit, not a decision.

    9. Reward Consistency, Not Just Results

    Most people only celebrate the scale — that’s a mistake.

    • Did you stick to your protein target for a week? Treat yourself.
    • Walked every day for a month? Get those fancy leggings.
    • When I lost 80lbs, it wasn’t the final number that made me happy — it was the milestones along the way. Running my first 5k, feeling strong, doing my first push-up.

    10. Surround Yourself with Momentum Makers

    You become like the people you follow — so follow wisely.

    • Stick with people who share realistic, encouraging content.
    • If someone’s account makes you feel rubbish, unfollow.
    • And be your own biggest cheerleader. Yes, really.

    Need help spotting your wins? Read Beyond the Scale: Recognising Non-Scale Victories on GLP-1.

    11. Never Rely on Motivation — Focus on Momentum

    Motivation is fleeting. Momentum is forever.

    • On the days you can’t be bothered, do something small.
    • A five-minute walk. A protein shake. Filling up your water bottle.
    • Tiny actions build momentum — and momentum keeps you going.

    The Bottom Line: GLP-1 Motivation Is Overrated — Build Momentum Instead

    Stop waiting to “feel motivated.” It won’t last. But momentum? That’s the real secret. It’s what gets you results even on the hard days.

    It’s why you’ll keep going even when the hype fades.

    Next Steps:

    Forget motivation — focus on building unstoppable momentum.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you map out identity-based habits that actually stick.
    • Read: GLP-1 Mindset Hacks: How to Stay On Track Even When Motivation Fades.
    • Or explore GLP-1-Friendly Fitness Tips for ways to build movement into your day without the pressure.

    Because the truth is, you don’t need to feel pumped — you just need to keep moving.

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    glp-1 motivation
  • GLP-1 Mindset

    11 Easy Strategies for Continued GLP-1 Success

    glp-1 success

    So you’ve started your GLP-1 journey — maybe you’re on Mounjaro, Wegovy, or Zepbound. The first few weeks were a breeze, right? Cravings quieted, the weight started dropping, and you felt like you were finally cracking this whole weight loss thing. But then… reality. Motivation dipped. Routine got a bit wobbly. And suddenly, staying on track feels like herding cats. So – today, I’m giving you 11 dead-easy, actually useful strategies to keep your GLP-1 success going strong.

    Table of Contents

    1. Set a Simple, Non-Negotiable Daily Routine

    Fancy plans are great — until life gets busy. Instead, nail down a basic GLP-1 routine you can follow on autopilot:

    • Protein with every meal.
    • Water first thing in the morning (bonus points for electrolytes).
    • A short walk daily (even if it’s just 10 minutes).
    • Regular mealtimes — don’t skip because you’re “not hungry.”

    Struggling to keep it consistent? Go read Struggling to Stay on Track? Try This Simple Daily GLP-1 Routine.

    2. Make Protein Your Best Mate

    When you’re on GLP-1s, your appetite might be all over the place — but protein is your secret weapon. It keeps you full, supports muscle, and helps you feel strong.

    • Aim for 100g of protein a day (yes, even when you’re not that hungry).
    • Easy protein sources: chicken, eggs, Greek yoghurt, protein shakes.
    • Sneak it into snacks — protein bars, cottage cheese, even a cheeky protein hot chocolate.

    3. Track Your Wins (Not Just Your Weight)

    If the scale’s being a drama queen, it’s easy to feel like you’re not making progress. But I promise you are.

    • Track your non-scale victories: clearer skin, more energy, clothes fitting better.
    • Write them down — I use a “Win Journal.”
    • Look back when motivation dips.

    Need help spotting those wins? Check out Beyond the Scale: Recognising Non-Scale Victories on GLP-1.

    4. Plan for Plateaus (Because They’re Coming)

    Yes, even on GLP-1s, your weight loss might stall. It’s normal.

    • Don’t panic — check your habits first (are you eating enough protein? Moving enough?).
    • Add a little extra movement — 10 more minutes on your walk, a quick home workout.
    • Look for non-scale wins to remind yourself you’re still making progress.

    Feeling stuck? Go read Weight Loss Stalled? Here’s Exactly How to Get Back on Track.

    5. Make Movement Fun (Not a Chore)

    Forget punishing yourself with cardio marathons. Find movement you actually like:

    • Walks with a podcast or audiobook (my personal fave).
    • Dance workouts (yes, even if you’ve got two left feet).
    • Quick bodyweight circuits (squats, push-ups, sit-ups — job done).
    • A cheeky 5k — trust me, nothing feels better than crossing that finish line.

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    glp-1 success

    6. Use LifeUp Pro to Gamify Your Habits

    If you’re anything like me (ADHD, dopamine-chasing), you need a bit of fun to stay consistent. LifeUp Pro is a game-changer.

    • Set up your habits (protein goal, step goal, no mindless snacking).
    • Earn “coins” every time you complete one.
    • Spend those coins on rewards you actually want (spa day, new book, whatever you love).
    • It’s habit tracking, but actually fun.

    7. Keep a Backup Plan for Wobbly Days

    Not every day is a perfect health montage — and that’s fine. But when you’re struggling, a backup plan is a lifesaver.

    • Protein shakes for quick meals when you can’t be bothered.
    • A list of go-to healthy snacks (Greek yoghurt, boiled eggs, protein bars).
    • A quick 10-minute workout you can do even in your PJs.

    8. Don’t Wait for Motivation — Build Momentum

    Motivation is like British weather — unreliable. So build momentum instead.

    • Keep your wins visible (stick a list on your fridge).
    • Stack small habits — water before coffee, protein at every meal.
    • Remind yourself: you don’t have to be perfect. You just have to keep going.

    9. Set Tiny, Achievable Goals Every Week

    Big goals are great — but tiny goals keep you consistent.

    • This week: “I’ll drink water before my coffee.”
    • Next week: “I’ll add a walk after lunch.”
    • Little wins build confidence, which builds motivation.

    10. Find an Accountability Buddy (Or Community)

    Don’t go it alone — tell a friend about your GLP-1 goals, or join a group where you can share wins and struggles.

    • Weekly check-ins (even just a text) keep you on track.
    • If you’re competitive, turn it into a friendly challenge.

    11. Celebrate Your Wins (Without Sabotage)

    And I mean all your wins — not just the ones on the scale.

    • New activewear for consistent workouts.
    • A fancy coffee for hitting your water target all week.
    • A day trip for smashing a new fitness milestone.
    • The secret? Make rewards that keep you moving forward — not backward.

    Not sure what counts as a win? Go read Celebrating Milestones: How to Reward Yourself on the GLP-1 Path.

    Bottom Line: Keep Moving, Keep Winning

    GLP-1 success isn’t about being perfect. It’s about showing up, keeping it simple, and recognising that progress is progress — even if it’s not flashy.

    Next Steps:

    GLP-1 success takes strategy — not just motivation.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you map out identity-based habits that actually stick.
    • Read: Struggling to Stay on Track? Try This Simple Daily GLP-1 Routine for habit hacks.
    • Or explore GLP-1-Friendly Fitness Tips for ways to build movement into your day without the pressure.

    You’ve got this — and I’m here, cheering you on.

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    glp-1 success

  • GLP-1 Mindset

    GLP-1 Weight Loss Stalled? Here’s Exactly How to Get Back on Track

    glp-1 weight loss stalled

    Weight loss stalled? Welcome to the club! You’re doing all the “right” things — taking your GLP-1 meds, trying to eat better, maybe even dragging yourself out for the occasional walk — and suddenly… nothing.

    The scale’s frozen. Your jeans still fit the same. And your motivation? Where is she?

    But let me tell you this loud and clear: this is normal. A stall isn’t the end. It’s not proof you’re doing it wrong. It’s just part of the journey — and what you do next is what actually matters.

    Let’s break it down and get you moving again (without the meltdown or chucking your progress in the bin).

    Table of Contents

    Why Has My Weight Loss Stalled?

    First things first — breathe. This isn’t a cosmic punishment or a sign your GLP-1 meds have suddenly stopped working. Weight loss isn’t linear, and stalls happen to everyone.

    Here’s why:

    • Your body’s adjusting. It’s clever, that body of yours. When it notices weight coming off, it recalibrates — adjusting hormones, slowing digestion, conserving energy. It’s not trying to sabotage you. It’s trying to survive.
    • Water retention’s a sneaky little gremlin. Especially if you’ve started moving more or changed your diet. That scale might be hiding fat loss behind a water weight smoke screen.
    • You’re eating too little — or too erratically. Not feeling hungry on GLP-1s? You might be under-fuelling, which leads to stalls, fatigue, and cravings.
    • Habits got a bit wobbly. Life got busy, protein dipped, hydration slipped, and your steps dropped off — it happens. But that doesn’t mean you’re back at square one.

    Need help tightening things up again? Go check Struggling to Stay on Track? Try This Simple Daily GLP-1 Routine — it’ll give your day a proper reset.

    Is It Really a Stall… Or Just a Bad Week?

    Sometimes what feels like a stall is just a blip — a week of off-schedule meals, stress, sleep chaos or hormones doing their monthly dance.

    So before you spiral, check these:

    • Clothes fitting differently? You might be recomposing (losing fat, gaining muscle or water).
    • Energy up? Sleep better? Mood calmer? Those are signs of progress — even if the scale’s sulking.
    • Tracking properly? Or just “sort of” estimating portions and eyeballing protein?

    Don’t just measure one thing. Use all the data: tape, clothes, mood, fitness, food log. The scale is just one noisy voice in a choir — don’t let it solo.

    Want to remember all the other wins that matter? Go read Beyond the Scale: Recognising Non-Scale Victories on GLP-1 — it’ll shift your perspective fast.

    What To Do When Your Weight Loss Stalled and You’re Ready to Chuck It All

    Right. So let’s say this isn’t just a moody week. Your weight loss stalled and it’s been a solid two, maybe three weeks of zero movement. Here’s your plan:

    1. Eat More

    Yes, really. If you’ve been under-eating (because you’re never hungry anymore), your body might be holding onto weight like Smaug hoarding gold under the Lonely Mountain. Try this:

    • 3 meals a day minimum, even if small
    • 20–30g protein per meal
    • Add in some healthy fats and carbs to support your hormones and energy

    Need help with food structure? My GLP-1-Friendly Meal Plan is your new best mate.

    2. Move a Bit More (Without Going Full Bootcamp)

    No, you don’t need to double your steps or train like a Spartan. But if you’ve been mostly sedentary, your body might need a nudge:

    • Walk for 10–20 minutes after a meal
    • Try light resistance workouts at home (think: squats, push-ups, resistance bands)
    • Dance, garden, pace while you’re on the phone — movement is movement

    Consistency beats intensity, every single time.

    3. Tighten Up Without Going Extreme

    Have a quick scan through:

    • Skipping meals too often?
    • Grazing instead of eating balanced plates?
    • Relying too heavily on “GLP-1 safe” snacks and forgetting real meals?

    Start with one upgrade: a proper breakfast, or protein at every meal. You don’t need a diet overhaul — just a return to rhythm.

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    Weight Loss Stalled?

    When Your Brain Says “You’ve Failed” — Tell It to Pipe Down

    This is the bit that matters most.

    When weight loss stalled, it’s so easy to spiral:

    • “I knew this wouldn’t last.”
    • “I’ve messed it up.”
    • “Maybe I’m just meant to be this weight forever.”

    NOPE. Not today, brain. This is where the growth happens.

    Progress doesn’t come from never messing up — it comes from not giving up when it gets hard.

    Here’s your script:
    “I haven’t failed. I’ve just hit a pause. Now I assess, adjust, and keep going.”

    Need a good mindset reboot? Read Why You Still Self-Sabotage on GLP-1s (and How to Finally Rewire Your Identity) — it’s got your name all over it.

    How a Growth Mindset Gets You Through a Weight Loss Stall

    Let’s have a word about your mindset. Because if you’re staring at the scale thinking, “I’ll never get there”, that’s not motivation talking—that’s your inner critic trying to hijack the whole mission.

    What you need here is a growth mindset.

    A growth mindset says:

    • “This is hard, but I can learn what works.”
    • “I haven’t failed—I’m just not there yet.”
    • “Every stall teaches me something… even if what it’s teaching me is patience!”

    Your brain will throw tantrums like:

    • “It’s not working anymore.”
    • “See? You’re back at square one.”
    • “Might as well have that entire pack of biscuits.”

    And that’s when you pause and go, “Alright brain, calm down. I’ve stalled before and kept going. I can do it again.”

    Instead of obsessing over the outcome, zoom in on your actions:

    • Did I stick to my GLP-1 routine this week?
    • Did I move, fuel, and hydrate—even when I couldn’t be arsed?
    • Did I reset instead of quit?

    If the answer’s yes, that’s growth. And that’s progress.

    Want to build a stronger mental game? Go read What a Growth Mindset Really Looks Like on GLP-1s — it’s like a gym session for your brain.

    5 Things That Still Count (Even If the Scale’s Being a Cow)

    Let’s not pretend the number doesn’t matter at all. But if that’s the only thing you’re measuring, you’re setting yourself up to feel crap.

    Here are wins that count just as much:

    1. You made protein a habit
    2. You’re not bingeing like you used to
    3. You move more, even just a little
    4. You feel calmer around food
    5. You’re showing up, again and again

    That is success. That is progress. And that is exactly how real, lasting transformation happens.

    If you need help translating that mindset into actual goals, go revisit GLP-1 Goal Setting That Actually Works — because vague hopes won’t carry you through a stall.

    Bottom Line: A Weight Loss Stall Doesn’t Mean You’ve Failed

    Your weight loss stalled? Fine. It happens. It’s not the end. Nor the beginning of the end. It’s just your body saying, “Oi, give me a minute to catch up.”

    This is where most people quit — but you’re not most people. You’re building something sustainable, remember?

    Next Steps:

    A plateau doesn’t mean it’s over. It means it’s time to level up.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you map out identity-based habits that actually stick.
    • Read: Beyond the Scale: Recognising Non-Scale Victories on GLP-1 for fresh ways to measure progress.
    • Or explore GLP-1-Friendly Fitness Tips for ways to build movement into your day without the pressure.

    So pause. Assess. Reset your habits. Honour your effort. Then get back in the ring.

    Because you’ve already come too far to give up now.

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    Weight Loss Stalled

    Read More:

    Wondering if plateaus are part of the process? They are. A Cleveland Clinic study found that long-term GLP-1 success depends on consistency, lifestyle changes, and sticking with treatment — even when progress slows. It’s not failure, it’s physiology. Read the study summary here.

  • GLP-1 Mindset

    Struggling to Stay on Track? Try This Simple Daily GLP-1 Routine

    GLP-1 ROUTINE

    You know the feeling. You’re on GLP-1 meds, you’ve had a decent week, maybe even nailed your protein goal once or twice… and then BAM — life goes full chaos. Suddenly you’re skipping meals, forgetting your water, and wondering if this is the start of another spiral. Let’s just be honest here: you don’t need more motivation, you need a GLP-1 routine.

    A proper, doable, no-faff structure that keeps you steady even when life throws a tantrum. Because let’s face it — if you’re relying on willpower alone, you’re basically winging it.

    And if winging it actually worked, we wouldn’t be here, would we?

    Table of Contents

    Why You Need a GLP-1 Routine (Not Just Good Intentions)

    GLP-1s like Mounjaro, Wegovy or Zepbound do a cracking job at calming the cravings and quieting the food noise. But they don’t magically make you consistent.

    That’s on you, babe.

    And without some kind of routine, the brain goes rogue — skipping meals ‘cause you’re “not hungry,” forgetting to drink water, eating protein once a day and calling it balance. It’s chaos dressed as freedom.

    A solid GLP-1 routine gives your day shape, reduces decision fatigue, and stops every wobble turning into a full-blown backslide.

    If your habits have gone walkabout, go read Still Falling Off Track? Build GLP-1 Habits That Reinforce the New You — it’ll help you plug the gaps and find your footing again.

    What Makes a Good GLP-1 Routine?

    Not perfection. Not strict schedules with colour-coded planners and 5am meditations. Nope. A good routine is simple, flexible, and totally built around you.

    Here’s what you want to weave in:

    1. Start with Structure, Not Stress

    Don’t overthink it. A basic morning anchor works wonders: Wake up. Water + electrolytes. Simple breakfast. Done.

    This tells your body: “Oi, we’re doing this today.”

    2. Make Protein a Non-Negotiable

    Even when you’re not hungry, your muscles still need feeding.

    Aim for 20–30g protein per meal. Think eggs, Greek yoghurt, tofu, or whatever doesn’t turn your stomach today.

    This one habit alone can be a game-changer — not just for your progress, but for your energy and mood too.

    3. Move Your Body (No Gym Required)

    You don’t have to train like an Olympian.

    • A 10-minute walk after lunch.
    • A stretch session before bed.
    • Dancing around the kitchen like no one’s watching.

    Movement isn’t about punishment. It’s a power-up.

    Need inspo? Read What a Consistent Daily GLP-1 Fitness Routine Really Looks Like — no burpees required.

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    glp-1 routine

    A Sample GLP-1 Routine (That Won’t Take Over Your Life)

    This is a framework — not a rulebook. Steal what works. Tweak what doesn’t.

    Morning

    • Wake up + electrolytes
    • High-protein breakfast
    • 5-minute mindset check-in (gratitude, goals, or just “I’m doing my best”)

    Midday

    • Protein-forward lunch
    • Gentle movement (walk/stretch/dance break)
    • Water refill + snack (protein if you can manage it)

    Evening

    • Balanced dinner
    • Quick check-in: “What went well today?”
    • Screen-free wind-down (or at least swap TikTok for a podcast)

    See? No military schedule. Just a repeatable rhythm that gets easier every day you do it.

    Build It Around Your Life (Not the Other Way Round)

    Your GLP-1 routine should work with your life, not against it.

    Start by identifying your non-negotiables — work, kids, dog walks, meds. Then anchor small habits around those points.

    • Take your injection? Cool. Stack it with planning tomorrow’s meals.
    • Put the kettle on? Stretch while it boils.
    • Sitting in traffic? Practice some of the affirmations in my free GLP-1 Goal & Motivation Kickstart Kit.

    The more your routine fits you, the more likely you’ll stick to it — even when motivation packs its bags and disappears.

    Not sure what you’re working toward? Go read GLP-1 Goal Setting That Actually Works to set goals that actually matter and match your life.

    When It All Goes Pear-Shaped (Because It Will)

    Even the best routines get derailed. Life happens. Kids get sick. Work explodes. You accidentally scroll through half your day.

    Here’s your golden rule: one bad day doesn’t undo a good routine — unless you let it.

    The trick is to ask: “What’s the next best choice I can make today?”

    Maybe you missed breakfast? Cool. Prioritise lunch.
    Didn’t walk? No stress. Stand up, stretch, and keep it moving.
    Routine isn’t about being perfect — it’s about having a rhythm to return to.

    If your perfectionist brain is screaming “You’ve blown it,” go read Why You Still Self-Sabotage on GLP-1s — it’ll help you shut that voice down and reset like a pro.

    The Bottom Line

    Your GLP-1 routine isn’t meant to box you in — it’s meant to hold you up.

    When motivation disappears, when the scale messes with your head, when you’re tempted to fall back into old habits — routine is your reset button.

    Keep it simple. Doable. And yours.

    Next Steps:

    Big wins start with daily action.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you map out identity-based habits that actually stick.
    • Read: What a Growth Mindset Really Looks Like on GLP-1s to keep your momentum strong, even when things go sideways.
    • Or explore GLP-1-Friendly Fitness Tips for ways to build movement into your day without the pressure.

    Because showing up imperfectly still counts. And the more you practice this rhythm, the more you become the version of you who doesn’t give up.

    You’re not behind. You’re just building.

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    glp-1 routine
  • GLP-1 Mindset

    GLP-1 Goal Setting for The Ultimate Fat Loss Results

    glp-1 goal setting

    You keep telling yourself, “This time I’ll do it right.” You’ve got the meds. The motivation. Maybe even a fancy new water bottle and a vague plan scribbled in your Notes app. But without clear GLP-1 goal setting, that motivation fades fast—and a few weeks in, you’re floundering like a salad in a heatwave.

    Trust me, I’ve been there.

    Here’s the deal: it’s not that you’re lazy or broken. It’s that your goals are vague at best, nonexistent at worst.

    “Be healthier.”
    “Lose some weight.”
    “Try harder.”

    That’s not a plan. That’s wishful thinking and hoping for the best.

    What you need is proper, purposeful GLP-1 goal setting—the kind that doesn’t vanish the second your routine gets rocked or your week goes sideways. The kind that helps you feel in control, even when the scale is throwing a strop.

    Table of Contents

    Why Most GLP-1 Goals Flop (and How to Avoid It)

    Look, most people don’t set goals—they toss up vague hopes and call it a day.
    “I want to be more consistent.” Brilliant. But what does that mean when you’re knackered, it’s raining, and your protein shake tastes like wallpaper paste?

    GLP-1 makes it easier to stick to habits—but if you’ve got no clear direction, you’ll drift back into old patterns faster than you can say “sod it, I’ll start Monday.”

    If this sounds a bit too familiar, go read Still Falling Off Track? Build GLP-1 Habits That Reinforce the New You — it’ll help you build the foundation.

    Why “SMART” Goals Are Fine — But IMPACT Goals Get Results

    We all know setting goals is key if you actually want to get anywhere — but let’s be honest, not all goals are created equal.

    You’ve probably heard of SMART goals — Specific, Measurable, Achievable, Relevant, Time-bound. Solid. Dependable. A little bit… corporate.

    SMART is a good start — but you’re not here to play it safe. You’re here to grow.

    Enter: IMPACT Goals.

    These take everything useful from SMART, but turn the volume up. Instead of polite checkboxes, IMPACT Goals are designed to mean something. They push you to level up, not just go through the motions.

    They’re exactly what GLP-1 goal setting needs — structure and purpose.

    Here’s the gist (don’t worry, I’ve got a whole post coming soon that goes into full detail — keep an eye out for The Ultimate Guide to Setting IMPACT Goals on GLP-1s).

    I – Intentional
    No fluff. No “I’ll just be better this week” vibes. Your goal is tied directly to your bigger vision. Not “get fit” — but “build a running routine that makes me feel energised and capable.”

    M – Measurable
    We still need receipts. “Run three times this week” or “Hit 90g of protein five days in a row.” Numbers. Trackers. Progress you can see.

    P – Purposeful
    No more setting goals because you think you should. You want them to mean something. Want stronger legs so you feel confident hiking this summer? Go for it. Want to reduce bloating? Chase it. Purpose beats people-pleasing every time.

    A – Achievable
    Yes, your goals should push you—but not into a meltdown. Think stretchy, not snappy. “Cook at home three nights this week” is way more achievable than “No takeaways ever again.”

    C – Challenging
    If your goal doesn’t make you a bit nervous, it’s probably too easy. You’re stronger than you think. Don’t be afraid to set a goal that makes you rise to meet it.

    T – Timely
    Deadlines make dreams real. Without one, your goal’s just floating around with no anchor. Pick a date. Mark it. Work backwards. Job done.

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    GLP-1 GOAL SETTING

    Align Your Goals with Who You’re Becoming

    This is the bit most people skip—and it’s why they keep setting the same goals on repeat.

    You’re not just trying to lose weight. You’re not just aiming to hit a step count. You’re becoming someone who lives differently. And your goals should reflect that.

    So ask yourself this:

    “If I truly believed I was becoming a healthier, happier, more confident version of me… what would I do today?”

    Then build from there.

    Try framing your goals like this:

    “I’m someone who…”
    – fuels her body with intention
    – respects her hunger and fullness
    – follows through, even when it’s inconvenient
    – moves her body because it feels good, not because she has to

    Goals grounded in identity don’t just get ticked off — they transform you.

    Not quite there with the mindset piece yet? No worries. Head over to Why You Still Self-Sabotage on GLP-1s (and How to Finally Rewire Your Identity) for a good old-fashioned mindset reset.

    How to Stick to Your GLP-1 Goals (Even When You Can’t Be Bothered)

    We’re not aiming for perfect. We’re aiming for repeatable. So when life throws you off, you’re not starting from scratch — you’re just picking up where you left off.

    Here are a few tried-and-tested tricks to keep your GLP-1 goal setting on track, even when you’re running on fumes.

    1. Stack Your Goals
    Pair new habits with old ones. For example:
    “After I make my morning coffee, I prep breakfast.”
    “After I take my injection, I do a 2-minute journal check-in.”

    2. Use Visual Reminders
    Post-it notes. Phone lock screens. Whiteboard in the kitchen. Anything that nudges you back into action without having to “remember” it.

    3. Track Your Wins (Not Just the Big Ones)
    Did you choose protein first at lunch? Amazing.
    Drank water before coffee? Win.
    Said no to the “all-or-nothing” voice in your head? That’s a massive win.

    The more evidence you give your brain that you’re capable, the more it’ll believe it.

    And if you hit a rough patch (because you will, we all do), don’t spiral. Head straight to What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for your reset plan.

    Real-Life Goal Examples (Feel Free to Steal)

    Still not sure where to start? Here are a few ideas you can swipe and make your own:

    • Eat 90g+ of protein every day for the next 7 days
    • Take a 10-minute walk after dinner 5x this week
    • Swap scrolling for journaling three mornings this week
    • Hit 7,000 steps daily for the next fortnight
    • Prep lunch at home Monday–Friday this week

    Keep it simple. Keep it doable. And keep it connected to who you’re becoming.

    The Bottom Line

    You don’t need better willpower. You need better goals.

    GLP-1 goal setting isn’t about pressure or punishment—it’s about creating a system that actually works when your brain is tired and life is chaotic.

    Make it personal. Make it meaningful. Make it something your future self will thank you for.

    Next Steps:

    Big dreams need small wins.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit and get clear on what you’re aiming for (no more vague fluff).
    • Read: What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for help when the scale doesn’t match your effort.
    • Or dive into the GLP-1 Fitness Tips – because movement goals deserve their own plan too.

    You’re not just chasing results. You’re building a lifestyle that supports the version of you you’ve always wanted to be.

    And you’re already on your way.

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    glp-1 goal setting

    Further Reading: For more on setting realistic and measurable goals while using GLP-1 medications, see: Tracking Weight Loss and Setting Goals on GLP-1 Medications – PatientsLikeMe. This article highlights how even modest, well-structured goals can lead to significant health improvements when combined with GLP-1 therapy.

  • GLP-1 Mindset

    Still Falling Off Track? Build GLP-1 Habits That Reinforce the New You

    GLP-1 HABITS

    You’ve lost some weight, the cravings have eased off… but somehow, you still feel one bad day away from falling back into old habits. That’s because it’s not just about the injections—it’s about the GLP-1 habits you build alongside them.

    The ones that match the version of you who keeps the weight off. If your day-to-day routine still screams “panic dieter” or “I’ll start again Monday,” it’s time to shift.

    This post is your no-fluff guide to building habits that reinforce the new you—one tiny win at a time.

    Table of Contents

    Why GLP-1 Habits Work Better When They’re Identity-Based

    Here’s the tea: if you still think of yourself as “a dieter,” you’ll act like one. On-again, off-again, all-or-nothing, spiral-and-snack type of energy.

    But if you start thinking like someone who takes care of her body, even just a little bit? Your choices shift.

    And lucky for you, GLP-1s reduce the food noise and impulse-driven chaos—which means now’s the perfect time to sneak in those new identity-affirming habits without resistance biting you on the bum.

    This isn’t about perfection. This is about alignment. Tiny actions that say, “Yep, I’m that girl now.”

    If you haven’t read Why You Still Self-Sabotage on GLP-1s, start there—it’ll help you shift the mindset before layering on the habits.

    The 5-Minute Rule: Because Motivation Is a Flake

    Let’s be honest—if your habits rely on motivation, you’re stuffed.

    That’s why we build habits so small you can’t talk yourself out of them. Think “brushing your teeth” energy. No drama. No debate. Just done.

    Here’s what that might look like:

    • Morning win: A glass of electrolytes while your coffee brews = “I’m someone who supports her energy.”
    • Midday move: One stretch between meetings = “I’m someone who moves her body daily.”
    • Evening vibe: Write one sentence in a journal = “I’m someone who reflects and resets.”

    These micro GLP-1 habits make it easier to stay consistent—because let’s be honest, motivation is as flaky as British summer weather.

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    GLP-1 HABITS

    Everyday GLP-1 Habits to Reinforce the New You

    Let’s break it down so it’s dead easy. You don’t need more things to do—you need the right things, done often.

    Nutrition Habits

    • Pre-log your meals or jot a rough plan in your Notes app
    • Add protein first at every meal = strong, fuelled queen
    • Batch a couple of gentle prep items (boiled eggs, soup, smoothie bags) = organised but make it casual

    Movement Habits

    • Five-minute walk before your first scroll of the day = smug and mobile
    • Do 10 squats while waiting for the kettle = thighs of steel pending
    • Put your workout clothes on even if you’re just walking = identity shift in fabric form

    Mindset Habits

    • Start the day with “I am becoming…” instead of “I should…”
    • Track one tiny win per day (no matter how silly it feels)
    • Visualise future you for 60 seconds—what she wears, eats, says, believes

    You don’t need a total life overhaul. You need consistency. Repeating small, identity-anchored habits until they become your default.

    How to Make It Stick (Even on Your Couldn’t-Care-Less Days)

    Let’s be real—you won’t feel like it every day. That’s normal. Here’s how to stop yourself from binning the whole plan:

    Habit stacking – pair a new habit with something you already do:

    “After I brush my teeth, I’ll drink water.”
    “After I open my laptop, I’ll stretch my arms.”

    If/Then plans – your failsafe for chaotic mornings:

    “If I miss my walk, then I’ll do 2 minutes of stretching before bed.”
    “If I skip a meal, I’ll add protein to my next one. No guilt. Just action.”

    Track with grace, not judgement – One missed day? Doesn’t matter. Two missed days? Just reset. No shame spiral required.

    Want help turning these habits into actual wins? You’ll love How to Set IMPACT Goals That Actually Work on GLP-1

    The Bottom Line (The Bit You Stick on Your Fridge)

    You don’t need a whole new personality—you just need habits that match the version of you you’re becoming.

    Keep them simple. Keep them doable. Keep them anchored to who you want to be—not who you used to be.

    Feeling like you’re doing everything “right” but the scale’s not budging? Read What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for a reality check and a reset.

    Next Steps:

    Mindset is powerful, but you need structure too.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you map out identity-based habits that actually stick.
    • Read: How Do You Set IMPACT Goals That Actually Work on GLP-1? so you can turn those habits into clear, doable wins.
    • Or dive into the GLP-1 Fitness Tips – because your new identity deserves a strong, energised body to match.

    Because real change? It’s not flashy. It’s what you do when no one’s watching, over and over again, until it becomes who you are.

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    GLP-1 HABITS

  • GLP-1 Mindset

    Why You Still Self-Sabotage on GLP-1s (and How to Finally Rewire Your Identity)

    Still stuck in old habits on GLP-1s? Learn how identity shifts can help you break free from self-sabotage and finally stay consistent.

    GLP-1 meds like Mounjaro, Wegovy or Zepbound are brilliant. They calm the cravings, quiet the food noise, and finally give your brain a break from obsessing about what’s in the fridge. But they won’t magically change the story you’ve been telling yourself for years—the one that leads you straight back to self-sabotage, even when the scale is moving.

    And that story? The one where you’re “just someone who always struggles with food” or “can never keep the weight off”? That’s the one that’s got to go.

    Because sustainable weight loss—real, long-term, empowering change—starts in your head. Not your stomach.

    Table of Contents

    Why You Can’t Skip the Identity Bit (Even on GLP-1s)

    Here’s the thing: most people think weight loss is just about willpower. Cut the calories, get moving, job done. Right?

    Wrong.

    If your identity—the way you see yourself—is still stuck in “I’m a serial dieter” mode, it doesn’t matter how effective your meds are. You’ll always self-sabotage.

    Why?

    Because your brain loves to prove itself right. If deep down you still believe you’re someone who always falls off the wagon, self-sabotage becomes inevitable—no matter the meds.

    Yep. Say it with me: fall off the wagon.

    You’ve got to become the kind of person who eats well, moves her body, and looks after herself—not just act like her for a few weeks.

    Want help turning habits into identity? Have a peek at What Habits Should You Build to Reinforce Your New Identity on GLP-1?

    What GLP-1 Actually Gives You (Beyond the Appetite Control)

    Here’s where it gets juicy. GLP-1s don’t just help you eat less—they create space. Mental space. Emotional space.

    The kind of peace you haven’t felt in years because food’s been front and centre in your brain 24/7.

    And in that space? You can build something new.

    With the food noise turned down, you’ve finally got room to ask:

    • Who do I actually want to be?
    • What version of me am I becoming?
    • What am I done believing about myself?

    Without the constant food chatter, it’s easier to notice the thought patterns that trigger self-sabotage—and actually do something about them.

    This is your golden window to start shifting your self-perception. You’re not the same person who started this journey. You’ve changed. Now it’s time to update the identity to match.

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    self-sabotage

    How to Reinvent Yourself (Without the Woo-Woo)

    We’re not going full “manifest your dream self” here (OK, maybe a little bit). But we are talking about identity-based change. Here’s how it works:

    Most people do this backwards:

    “Once I lose weight, I’ll be confident.”
    “Once I feel fit, I’ll start going to the gym.”
    “Once I stop bingeing, I’ll believe I’ve changed.”

    No, no, no. You flip it.

    Start acting like the person who already has what you want.
    Act like someone who eats well because she respects her body.
    Move like someone who knows she deserves to feel strong.
    Speak to yourself like someone who’s proud of how far she’s come.

    It’s not fake. It’s practice. And every time you repeat those actions, you’re casting a vote for your new identity.

    Most self-sabotage doesn’t start with actions—it starts with identity. If you still see yourself as “the one who always fails,” you’ll prove it.

    Struggling to pin down who you want to become? You’ll love How Do You Set IMACTful Goals That Actually Work on GLP-1.

    Journal Prompts to Shift That Identity (Yes, We’re Going There)

    If you want to go deeper, grab a cuppa and have a little scribble on these:

    • “The version of me who keeps the weight off believes _______.”
    • “I’m ready to stop identifying as someone who _______.”
    • “If I fully believed I could succeed, I would _______ today.”

    Don’t overthink it. You’re not writing a novel—just tuning in.

    Make It Stick

    Alright, so how do you actually make this shift stick? A few tricks for you:

    Pick one ‘I am’ statement that matches who you want to be. Something like:
    “I am someone who nourishes her body.”
    “I am consistent.”
    “I am done with diets—I’m living differently now.”

    Back it up with one small action. Every day. No skipping. No excuses. Doesn’t have to be perfect—just consistent.

    Celebrate your thinking shifts. Not just your weight loss. Did you stop mid-snack and check in with your hunger? That’s a win. Did you notice an old story creep in and decide not to believe it? Massive win.

    Feeling stuck after a slip-up? Read What Should You Do When GLP-1 Weight Loss Stalls or Gets Hard? for a confidence boost and some tough love.

    The Bottom Line (a.k.a. The Pep Talk Bit)

    GLP-1s quiet the cravings. But you are the one rewriting the script.
    You’re not just here to lose weight—you’re here to become someone new.
    Someone who takes care of herself. Who knows her worth.
    And no longer sees food as the enemy or her body as broken.

    Next Steps:

    Changing how you see yourself is powerful—but your habits need to back it up too.

    • Grab my free GLP-1 Goal & Motivation Kickstart Kit to help you start acting like your future self today (no perfection required).
    • Read: What Habits Should You Build to Reinforce Your New Identity on GLP-1? — because mindset without action is just wishful thinking.
    • Or dive into the GLP-1 Fitness Tips – because movement is part of the new you too.

    It’s not about willpower. It’s about identity.

    And you, my friend, are allowed to change how you see yourself—starting now.

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    self-sabotage

  • GLP-1 Nutrition

    GLP-1 Nutrition Made Simple: Smart, Side-Effect-Friendly Eating That Actually Works

    glp-1 nutrition

    If you’re serious about feeling your best and staying consistent on your meds, GLP-1 nutrition is where it all starts. Whether you’ve just started your journey or you’re deep in the “why does food taste weird now?” phase, this is your ultimate hub for eating well — without overthinking it.

    From snack hacks to meal prep tips, this roundup is packed with GLP-1 nutrition posts that keep things realistic, protein-packed, and totally doable — even when your appetite’s gone walkabout.

    Table of Contents

    1. The Ultimate GLP-1 Snack List

    For when your appetite’s missing but you still need protein.

    This post is your grab-and-go guide to high-protein, GLP-1-friendly snacks that are easy to eat, quick to prep, and kind on the stomach. It includes snack ideas for every vibe — sippable, soft, sweet, or savoury — with protein + calorie counts for each.

    You’ll learn:

    • How to snack smart when hunger disappears
    • Easy options that won’t trigger nausea
    • High-protein bites to keep you on track

    Go to Post

    2. Eating With Nausea on GLP-1s: Smart Hacks That Actually Help

    For those “ugh, food is the enemy” kind of days.

    This one’s all about keeping you nourished when nausea kicks in. You’ll get practical hacks, gentle food ideas, and smart strategies for eating just enough — without making your stomach flip.

    You’ll learn:

    • What to eat when you feel sick but still need fuel
    • How to build nausea-friendly meals and snacks
    • Tricks that actually make food tolerable again

    Go to Post

    3. GLP-1 Low Appetite Hacks: What to Eat When Nothing Sounds Good

    Because “meh” meals won’t help you hit your goals.

    If your appetite’s gone missing but you know you still need to eat, this post is your rescue plan. It’s packed with low-effort, high-protein snack ideas and clever tips to help you eat without overthinking it — or forcing it.

    You’ll learn:

    • How to fuel your body when you’re not hungry
    • Easy snack strategies for small appetites
    • Real-life hacks that make a big difference

    Go to Post

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    GLP-1 NUTRITION

    4. The Ultimate GLP-1 Meal Plan: Easy, Protein-Packed Meals for Weight Loss

    Done-for-you meals designed for your GLP-1 lifestyle.

    This 7-day meal plan is built for low appetite, high side effects, and real-life chaos. It’s packed with simple, protein-first meals that work with your meds — not against them.

    You’ll learn:

    • How to build easy, side-effect-friendly meals
    • A full week of recipes designed for GLP-1 success
    • How to stay consistent without overthinking it

    Go to Post

    5. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

    Yes, some foods are making your side effects worse — time to break up with them.

    This post dishes out the truth on which foods trigger nausea, bloating, reflux and other GLP-1 drama. It’s your gentle nudge to ditch the gut-wreckers and feel better fast.

    You’ll learn:

    • What foods to cut (or seriously limit) on GLP-1s
    • Why certain ingredients mess with your meds
    • What to eat instead for energy and ease

    Go to Post

    6. The Ultimate GLP-1 Grocery List

    Make your next shop 100x easier with this no-fuss guide.

    This post walks you through exactly what to buy for your GLP-1 nutrition plan — protein-packed, nausea-safe, and quick-to-prep foods that make life easier when your appetite’s low and your schedule’s full.

    You’ll learn:

    • What to always keep stocked in your fridge and pantry
    • The best GLP-1-friendly protein, carbs, and snacks
    • How to shop smart (even when you’re tired, busy, or queasy)

    Go to Post

    7. Prep Once, Eat Easy: The GLP-1 Meal Prep Plan That Actually Works

    For the “I can’t be arsed to cook today” kind of prep.

    This isn’t your average meal prep post. It’s built for low effort, low appetite, and high-impact results. You’ll learn how to batch smart, keep meals gentle, and always have a nausea-friendly backup in the fridge.

    You’ll learn:

    • How to prep protein without wasting food
    • What to cook when you don’t want to cook
    • A 3-day sample plan using mix-and-match basics

    Go to Post

    Bonus: Want Done-for-You GLP-1 Meals That Actually Taste Good?

    If you’re over Googling “what can I even eat on these meds?” and just want someone to hand you the answers on a protein-packed plate — I’ve got you.

    The GLP-1 Recipe Power Pack is your go-to bundle of side-effect-friendly, appetite-aware, high-protein meals that take the guesswork out of eating on GLP-1s.

    You’ll get:

    • 90 recipes across breakfast, lunch and dinner
    • All portioned for smaller appetites with protein counts included, reach 100g of protein a day easily!
    • Designed to reduce nausea, support fat loss, and save you loads of time

    No more “what’s for dinner?” dread. No more skipping meals. Just easy, delicious, GLP-1-friendly food that fits your goals and your stomach.

    The pack is $23.99 but sign up for the free 7-day meal plan to unlock the special price of $11.99 and make food feel simple again.

    Start Strong With the Right GLP-1 Nutrition Tools

    You don’t need perfection — you need consistency. And that starts with GLP-1 nutrition strategies that fit your body, your meds, and your lifestyle.

    Use these posts as your go-to toolkit. Whether you’re planning meals, fixing side effects, or just trying to eat something, there’s a solution here that works for you.

    You’re fuelling fat loss. You’re protecting your muscle. You’re showing up — even when food feels like the enemy. That’s what winning looks like on GLP-1s.

    Let food work for you, not against you. You’ve got this, and I’ve got your back.

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    GLP-1 NUTRITION

  • GLP-1 Nutrition

    Prep Once, Eat Easy: The GLP-1 Meal Prep Plan That Actually Works

    glp-1 meal prep

    Let’s talk GLP-1 meal prep — because when your appetite’s on holiday and your stomach’s playing hard to get, the last thing you want to do is faff around figuring out what to eat.

    If you’re on Mounjaro, Zepbound, or Wegovy, you know the drill. One minute you’re ready to meal prep like a boss, the next you’re staring at a chicken breast wondering who thought this was a good idea.

    GLP-1 meal prep isn’t about Pinterest-perfect containers and ten-step recipes. It’s about making food that’s easy, protein-packed, and doesn’t turn your stomach when side effects hit.

    So if you want to fuel your fat loss, keep your energy up, and eat without overthinking it, here’s the GLP-1 meal prep strategy that actually works — no fuss, no fluff, and definitely no diet culture nonsense.

    Table of Contents

    Why GLP-1 Meal Prep is Different (and Why It Matters)

    Meal prep hits different when you’re on a GLP-1. You’re not just managing food choices — you’re managing low appetite, nausea, side effects, and surprise food aversions.

    Here’s why GLP-1 meal prep isn’t like your standard “grill and go”:

    • Your appetite’s unpredictable. Some days you’ll eat a full plate, other days three spoonfuls will do you in.
    • You still need protein. It’s the key to fat loss, muscle retention, and avoiding the dreaded “skinny but saggy” situation.
    • Side effects hit hard and fast. If your fridge isn’t prepped, it’s way too easy to skip food altogether — and that’s when things start spiralling.

    This isn’t about over-prepping. It’s about being smartly prepared so you can eat even when nothing sounds good.

    Not sure what to prep? Start with this grocery list.

    Your GLP-1 Meal Prep Strategy: Prep Once, Eat Easy

    Here’s how to build a meal prep routine that actually works for your GLP-1 lifestyle — quick, low-effort, and nausea-friendly.

    1. Batch Prep Protein in Small Portions

    Protein is your ride-or-die on this journey. But huge containers of chicken breast? Nah. Try:

    • Shredded rotisserie chicken
    • Boiled eggs (peeled ahead of time, thank you very much)
    • Greek yoghurt pots or protein puddings

    Keep the portions small — you’re not prepping to feast, you’re prepping to nibble with purpose.

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    glp-1 meal prep

    2. Choose 3–5 Mix-and-Match Base Ingredients

    Don’t overcomplicate it. Pick a few things that go with everything and won’t make your stomach do backflips. Ideas:

    • Cottage cheese
    • Mashed sweet potato
    • Rice cakes or oatcakes
    • Frozen berries
    • Hummus or soft cheese

    Soft, bland, and easy to throw together when your brain’s not on board with cooking.

    Need food ideas that won’t make you gag? Try these nausea-friendly fixes.

    3. Prep “Non-Meal” Meals

    Let’s normalise the anti-meal meal. You don’t have to sit down to a roast dinner every time you need nourishment.

    Prep snack plates, soups, mini smoothies, or what I call “lazy lunches” — just a few bites of protein, something soft, something crisp, done and dusted.

    A Sample GLP-1 Meal Prep Plan That Actually Works

    Need a starting point? Here’s a super simple 3-day setup that covers your bases without taking over your Sunday.

    Proteins:

    • Shredded chicken
    • Greek yoghurt pots
    • Protein pudding

    Carbs:

    • Roasted potatoes
    • Overnight oats
    • Rice cakes

    Sides & Extras:

    • Hummus
    • Frozen blueberries
    • Cucumber sticks

    Easy combos you can mix and match:

    • Cottage cheese + berries + rice cake
    • Chicken + sweet potato + hummus
    • Yoghurt + oats + frozen fruit
    • Protein pudding + oatcakes
    • Smoothie + cucumber + boiled egg

    The best bit? You can eat this cold, soft, and with minimal chewing or reheating — nausea-safe and fuss-free.

    Want easy wins between meals? Here’s the ultimate snack list.

    Tips to Make GLP-1 Meal Prep Actually Work

    Even the best meal prep will flop if it’s not realistic. So here’s how to make yours stick:

    • Prep tiny portions. Smaller is better — especially when your appetite’s on strike.
    • Stick with soft textures. Smooth and bland beats spicy and complex every time.
    • Use clear containers. You’re more likely to eat it if you can actually see it in the fridge.
    • Always have backup options. Soup, crackers, protein milk — for when your planned meals suddenly feel like too much.

    Final Pep Talk: You Don’t Need to Be Perfect, Just Prepared

    Here’s what I want you to remember: GLP-1 meal prep isn’t about being a kitchen goddess. It’s about keeping your future self fuelled, energised, and consistent — even on the days when food feels like a battle.

    Prep once. Keep it light. Don’t overthink it. Your fridge can become your secret weapon, not your enemy.

    Next Steps:

    Prepping’s great, but not all foods play nice with GLP-1s.

    You’re not lazy. You’re learning. You’re adjusting. And you’re smashing it — one soft-boiled egg at a time.

    Let’s make food simple again, yeah?

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    glp-1 meal prep

  • GLP-1 Nutrition

    Eating With Nausea on GLP-1s: 9 Smart Hacks That Actually Help

    eating with nausea

    Eating with nausea on GLP-1s can feel like an Olympic sport you didn’t train for. If you’re on Mounjaro, Zepbound, or Wegovy, there’s a good chance you’ve looked at your dinner plate and thought, “Absolutely not.”

    One whiff of eggs and your stomach’s doing backflips. You’re queasy, cranky, and somehow still expected to hit your protein goal? Please.

    But here’s the thing: you still need to eat. I know it’s tempting to skip meals, but that only makes you feel worse — low energy, headaches, and nausea that won’t quit. Eating with nausea isn’t about force-feeding yourself; it’s about finding smart, gentle, no-drama ways to fuel your body while your stomach’s throwing a tantrum.

    So let’s sort you out. These 9 nausea-friendly GLP-1 eating hacks are tried, tested, and actually help — no grim salads or complicated prep required.

    Table of Contents

    1. Stick to Cold Foods

    Hot food can be a hard pass when you’re feeling iffy. Cold scrambled eggs? Surprisingly brilliant. Fridge-cold yoghurt or protein pudding? Heavenly.

    When eating with nausea, cold foods are often easier to tolerate than hot ones — fewer smells, less intensity, and a lower chance of triggering the gag reflex.

    2. Sip, Don’t Chew

    Chewing is overrated. If solid food makes your stomach flip, then sip your way to nourishment. Smoothies, broths, and protein shakes are lifesavers here.

    Bonus points for sneaking in some unflavoured collagen or protein powder. It’s the lazy girl’s guide to getting your nutrients in — no chewing required.

    Want even more gentle food ideas? Try these low-appetite fixes.

    3. Try Dry Foods First

    We’re talking toast, crackers, rice cakes, dry cereal. Dry, beige, boring — and exactly what your stomach needs when it’s feeling unpredictable.

    These are often the safest first step when eating with nausea feels impossible. They’re low smell, low taste, and low risk.

    4. Protein Puddings or Mousse

    Soft, cold, and no effort involved. They’re easy on your stomach, surprisingly satisfying, and packed with protein — which you still need, even when your appetite’s disappeared.

    Keep a few in the fridge for those “can’t even” days. They’re basically the GLP-1 girlie’s secret weapon.

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    EATING WITH NAUSEA

    5. Ginger and Peppermint = Magic

    Whether it’s ginger chews, tea, or mints — these herbs have serious nausea-soothing powers. Pop one in before meals, sip ginger tea during the day, or keep peppermint on hand for a post-snack calm-down.

    You don’t need to love herbal tea to love what it does for your stomach.

    Curious what foods are making you feel worse? Here’s what to avoid.

    6. Eat in Tiny Portions, Every 2–3 Hours

    Big meals? Absolutely not. Eating with nausea means ditching the idea of “three square meals” and going full-on grazer mode.

    A Babybel here, a spoonful of yoghurt there — it all adds up. And it’s far gentler on your system than forcing one big plate.

    7. Keep Bland Snacks by Your Bed

    If morning nausea’s wrecking you, this one’s for you. Keep a few crackers or a rice cake within arm’s reach. Nibble before you even sit up.

    Yes, it feels dramatic. No, it’s not silly. It works. And that’s what we care about.

    8. Pair Protein With Carbs

    Protein’s important, but it can feel heavy on its own. Lighten the load by adding carbs: toast with egg, yoghurt with banana, protein shake with dry cereal.

    This helps ease digestion and gets you feeling a bit more human — without overdoing it.

    9. Don’t Wait for Hunger — Eat on a Schedule

    Let’s be honest: your hunger cues are on sabbatical. Don’t wait around for your stomach to tell you it’s time. Set reminders. Eat proactively, not reactively.

    This is how you stay nourished, avoid energy crashes, and reduce the likelihood of side effects spiralling.

    One Last Word on Eating With Nausea

    Here’s the truth: you’re not being dramatic, and you’re definitely not failing. Eating with nausea on GLP-1s is hard — full stop. But you’re still showing up, figuring out what works for your body, and making progress even on the wobbliest days.

    Try a few of these hacks. Keep what works. Ditch what doesn’t. And give yourself some credit for doing the best you can.

    Next Steps:

    Ready to take the stress out of meals entirely?

    • Grab my free GLP-1 7-Day Meal Plan to help you get started on the right foot!
    • Read: The Ultimate GLP-1 Meal Plan for 7 days of easy, high-protein meals designed for low appetite and side-effect relief.
    • Or dive into the Side Effects & Troubleshooting – Solutions That Work to make your journey easier.

    You’ve got this. And I’ve got your back — crackers in one hand, collagen shake in the other.

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    EATING WITH NAUSEA