A calm guide to your first four weeks on GLP1

Eating smaller amounts more often

You'll probably notice you can't finish a standard dinner plate. That feeling of fullness happens much earlier now. Sometimes it hits you right in the middle of a meal.

Instead of fighting it or skipping meals entirely, try shifting to smaller portions spread throughout the day. Think of a sliced apple with a spoonful of peanut butter in the afternoon. Maybe half a sandwich for lunch and the other half later if you feel peckish.

This helps keep your energy steady without making you feel uncomfortably stuffed. Learning to listen to these new fullness signals takes practice. It feels strange at first to leave food on your plate, but you'll get used to this new rhythm.

Prioritising your protein

When you're eating less overall, making those bites count really matters. Protein is going to be your anchor throughout this journey.

It helps preserve your muscle as your body changes. Having a few easy protein options on hand takes the pressure off when nothing sounds appealing and you just need something simple. You don't need complicated recipes. Just familiar food that is easy to assemble.

Here are a few simple things to keep stocked:

• Greek yoghurt or cottage cheese in the fridge for a fast snack
• A couple of hard boiled eggs ready to grab on busy mornings
• Leftover roasted chicken to shred over some salad leaves
• A handful of almonds to keep in your bag when you are out

Getting serious about hydration

It's incredibly easy to forget to drink water when your appetite drops. Sometimes you just don't feel thirsty at all. You might go hours before realising your mouth is dry.

Keeping a water bottle on your desk or the kitchen counter serves as a visual prompt. If plain water feels boring, squeeze in some fresh lemon or keep peppermint tea nearby. Having a glass of water first thing in the morning is a great habit to anchor into your day.

Constipation is a really common annoyance in these first few weeks. Drinking enough fluids is the simplest step you can take to help keep things moving comfortably. If you find you're really struggling with this, definitely have a chat with your doctor about how to manage it safely.

Moving a little bit every day

You don't need to start a punishing gym routine. In fact, doing too much too soon usually just leads to exhaustion.

Aim for consistency over intensity. A ten minute walk around the block after dinner is brilliant. Gentle stretching while you watch television counts too. Pushing the lawnmower or doing some gardening is all valid movement.

The goal right now is simply reminding your body that it likes to move. You can always build up the time or pace later once you're feeling more settled and your energy returns. Just putting your trainers on and getting out the front door is a massive win.

Managing the mental side

It's tempting to step on the scales every single morning to see if the medication is working. Try to resist that urge.

Weight naturally fluctuates every single day based on hydration, hormones, and a dozen other things. Watching those numbers bounce around will only mess with your head and make you feel stressed.

Focus on how your clothes are fitting. Notice if that favourite jumper feels a bit more comfortable around the shoulders. Pay attention to your energy levels and how you're sleeping. Those are far better markers of progress right now than a piece of plastic on the bathroom floor.