Top 5 Mistakes to Avoid on GLP-1 Medications

(And What to Do Instead for Sustainable, Long-Term Results)

GLP-1 medications like Semaglutide and Tirzepatide can be incredible tools for weight loss, hormone regulation, and blood sugar control. But these medications aren’t magic — your habits still matter.

In fact, there are a few common mistakes I see over and over that can prevent people from getting the best possible results.

Let’s break them down — and more importantly, show you how to avoid them.

🚫 Mistake #1: Under-Eating (Especially Protein)

Because GLP-1s suppress appetite, it’s easy to forget to eat — or to eat too little.

But here’s the truth: caloric restriction + low protein = muscle loss + fatigue.

🧠 Why this matters:
Losing muscle slows your metabolism and can lead to rebound weight gain once you stop taking the medication.

✅ What to do instead:

  • Aim for 90–120g of protein daily (or 30g per meal)

  • Use protein shakes, cottage cheese, eggs, or lean meats to meet your needs

  • Eat even when you’re not hungry — especially your protein first

🚫 Mistake #2: Not Lifting Weights

Cardio is great for heart health — but if you’re not strength training while on GLP-1s, you’re likely losing both fat and muscle.

💪 Why this matters:
Muscle is your metabolic engine. It improves insulin sensitivity, hormone balance, and body composition.

✅ What to do instead:

  • Strength train 2–4x per week, even if it’s just bodyweight or resistance bands

  • Keep sessions short (20–30 minutes is enough)

  • Focus on full-body moves: squats, push-ups, rows, etc.

🚫 Mistake #3: Ignoring Mindset and Emotional Patterns

GLP-1 meds can quiet food noise, but they don’t erase your habits, trauma, or identity patterns. If emotional eating is a coping strategy, it can come back — especially when you stop taking the meds.

🧠 Why this matters:
Without mindset work, many people regain the weight or struggle to maintain results long term.

✅ What to do instead:

  • Start journaling about your relationship with food and body

  • Practice daily affirmations or mindset prompts

  • Consider my Daily Mindset Challenge in the 28-Day GLP-1 Course

🚫 Mistake #4: Taking Too Much, Too Fast

More medication doesn’t always mean faster results. In fact, aggressive dosing often leads to burnout, side effects, and unnecessary discomfort.

⚠️ Why this matters:
Nausea, fatigue, and emotional dysregulation can make it harder to stick with the journey.

✅ What to do instead:

  • Start slow — microdosing is powerful and effective

  • Only increase your dose when your hunger returns and you're tolerating your current dose well

  • Track your symptoms and appetite weekly

🚫 Mistake #5: Thinking the Medication Will Do All the Work

GLP-1s help — but they don’t heal your habits, build your meals, or manage your stress. They’re a tool, not the solution.

🔁 Why this matters:
When people stop meds without building a new lifestyle, old patterns often return.

✅ What to do instead:

  • Focus on creating sustainable habits while you’re on the medication

  • Build your “aftercare plan” before you ever plan to stop

    Download the GLP1 Success kit for a done for you plan that will guarantee success! 

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