You’ve probably heard a lot recently about medications like Ozempic, Wegovy, and Mounjaro being used for weight loss. These are known as GLP-1 receptor agonists, and they’re making headlines for their ability to help people lose significant amounts of weight.
But what are they?
How do they work?
And what happens when you stop taking them?
In this article, I’ll break it all down in a simple, science-based way. And show you how sustainable habits (like eating enough protein and doing strength training) are still the most important tools you can utilise, whether you use medication or not.
What Are GLP-1 Medications?
GLP-1 medications are a class of drugs that mimic a hormone called glucagon-like peptide-1. This hormone helps regulate appetite, blood sugar, and digestion.
When you take a GLP-1 medication, it:
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Slows down how quickly your stomach empties
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Increases feelings of fullness
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Reduces appetite and food cravings
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Helps stabilise blood sugar
Popular GLP-1 medications include:
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Ozempic (semaglutide) – originally for type 2 diabetes
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Wegovy (semaglutide) – approved for weight loss
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Mounjaro (tirzepatide) – works on two appetite hormones (GLP-1 and GIP)
These medications are typically injected once per week and have helped many people lose 10–15% or more of their body weight.
Benefits of GLP-1 Medications for Weight Loss
For many people, these medications can be very effective – especially if they’ve struggled with cravings, hunger, or yo-yo dieting in the past.
✅ Significant weight loss
In clinical studies, many users lost 15–20kg or more, depending on starting weight and duration of use.
✅ Improved health markers
GLP-1 medications can reduce blood pressure, lower cholesterol, and improve blood sugar control, reducing the risk of type 2 diabetes and heart disease.
✅ Reduced appetite and mental food noise
People often report feeling fuller, thinking less about food, and having fewer cravings, which can make it easier to eat less without constantly feeling deprived.
Risks and Drawbacks: What to Consider Before Starting GLP-1s
While there are benefits, there are also some important things to be aware of before starting these medications.
⚠️ Side effects
Common side effects include nausea, constipation, diarrhoea, fatigue, and in some cases, vomiting. These usually lessen over time but can be unpleasant.
⚠️ Low appetite can lead to low nutrition
Without a good nutrition plan, feeling a lot less hungry can lead to not getting enough key nutrients for optimal health.
⚠️ Cost and access
These medications can be expensive if you’re paying privately. In the UK, NHS access is limited, and demand currently outstrips supply.
⚠️ Weight regain after stopping
Research and real-world experience both show that most people regain weight after stopping the medication – unless they’ve built strong, sustainable habits and a healthy relationship with food alongside it.
⚠️ Loss of muscle mass
GLP-1s can lead to rapid weight loss, but without enough protein and resistance training, you risk losing significant muscle as well as fat. Muscle loss means less physical strength, more chance of aches, pains and injuries, less protection for your bones, and increased risk of frailty as you get older. Losing muscle also leads to a reduced metabolism, and makes it harder to maintain weight loss long-term.
Why Protein and Strength Training Are So Important on GLP-1s
If you’re using a GLP-1 medication (or considering it), one of the best things you can do for your body is:
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Eat enough protein (aim for 25–40g per meal)
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Do strength training at least 2 x per week
This helps you:
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Preserve lean muscle
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Support a strong metabolism
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Maintain energy and strength as you age
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Reduce injury risk
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Improve body shape and function
Whether you’re on medication or not, this is a cornerstone of sustainable weight loss — especially for women in their 40s, 50s, 60s and beyond.
To learn more about strength training, check out my article:
How to Start Strength Training Age 40+
And for highly effective low-cost training plans to help get you started, head here:
Get Strong
Sustainable Weight Loss Still Comes Down to Habits
GLP-1s can help reduce hunger and make it easier to eat less, but they don’t:
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Teach you how to fuel your body well
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Support your mental relationship with food
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Provide tools for long-term behaviour change
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Help you manage emotional eating, stress, or lifestyle shifts
That’s why I encourage anyone – with or without medication – to focus on building the following core habits:
Balanced, nourishing meals
Include protein, healthy fats, fibre, and colourful veg to stay satisfied and support your health.
️Strength-based movement
Whether it’s home workouts, gym sessions or simple bodyweight exercises – muscle maintenance is non-negotiable.
Mindset and consistency
You don’t need to be perfect. But you do need a plan that fits your life and helps you stay consistent even when things get busy.
How Coaching Can Help – With or Without Medication
GLP-1 medications are a powerful tool, and for some people they can lead to impressive and potentially life-changing results. But for optimal health, and to be fit and strong enough to live our best lives, we will always need to be practicing key habits around nutrition and exercise. There is no getting around this fact. And that’s where coaching can make the difference.
If you’re on medication, coaching can help you:
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Get enough nutrients and protein to stay healthy
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Build a strength routine that suits your body and lifestyle
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Create long-term habits so you’re not dependent on medication
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Support your relationship with food and your body
If you’re not on medication, coaching gives you the structure, strategy and support to:
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Lose weight without restriction
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Stop yo-yo dieting
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Feel in control around food
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Improve your strength, energy, and confidence
In both cases, coaching can help you feel more empowered, informed, and supported – with a plan tailored to your body, your lifestyle, and your goals.
Final Thoughts: Should You Use a GLP-1 for Weight Loss?
Only you (and your doctor) can decide whether GLP-1 medication is right for you.
But here’s what I want you to leave you with:
It’s not cheating. Some people struggle significantly more than others with weight, appetite and food noise, down to genetics, environment, childhood experiences and other factors. For these people, taking the medication can lead to losing weight they have struggled with for decades, and can have a life-changing positive impact on their health.
Habits still matter – more than ever. There is no getting around the fact that for optimal health, you need to be eating quality nutrition, enough protein, and doing regular strength training.
You deserve to feel healthy, strong, and confident, whatever path you choose.
If you’re considering a GLP-1, or already using one and want to build the habits that help you feel your best long-term, I’d love to support you.
There are over 250 episodes on my podcast talking about nutrition, strength training, mindset and habits for weight loss here:
Want a personalised plan to support your weight loss, health, strength, and confidence – with or without medication?
Check out the link below for more information and to apply for coaching:
Online Weight Loss Coaching with Hayley
Photo Credits
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GLP-1 medication pen image: Chemist4U on Flickr, licensed under CC BY 2.0
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Other images sourced from Pexels and Pixabay — free to use under their respective licenses, no attribution required.