Starting tips
Quick read · 4 min
A little preparation makes the first few weeks much easier. Stock your kitchen with protein-rich foods, have anti-nausea strategies ready, and start tracking habits before your first dose.
- •Stock your kitchen with protein-rich foods before your first dose
- •Have anti-nausea strategies ready — ginger tea, small meals, evening dosing
- •Start protein habits (60-100g per day) before treatment begins
- •Set realistic expectations: month 1 is about adjusting, not losing weight
Your preparation checklist
Kitchen Prep
- ✓Greek yoghurt (high protein)
- ✓Eggs (versatile, easy)
- ✓Chicken breast or fish
- ✓Protein powder or bars
- ✓Ginger tea or ginger ale
- ✓Small plates (portion control)
Medical Prep
- ✓Know your dose schedule
- ✓Have your doctor's number saved
- ✓Fill all prescriptions in advance
- ✓Read the injection guide (if applicable)
- ✓Know where to store your medication
- ✓Set a weekly reminder
Mindset Prep
- ✓Set a realistic 3-month timeline
- ✓Take starting measurements (waist, hips)
- ✓Start a simple food log
- ✓Plan weekly weigh-ins (not daily)
- ✓Tell someone you trust
- ✓Remember: month 1 is about adjusting, not losing
The people who report the smoothest starts are the ones who prepared their protein supply and anti-nausea toolkit in advance. Preparation does not guarantee a smooth ride — but it makes the bumps smaller.
First-week survival tips
Take your first dose in the evening
Many people take their injection before bed so they sleep through any initial nausea. For daily pills, take with breakfast to build the habit.
Protein at every meal from day 1
Start the 60-100g daily protein habit immediately. Once appetite drops, having this habit established means you will not accidentally undereat.
Drink more water than usual
GLP-1 drugs can cause dehydration, especially if you experience vomiting or reduced food intake. Aim for 2 litres minimum per day.
Walk 20 minutes daily
Light walking helps with nausea and sets a baseline exercise habit. Do not start intense exercise in week 1 — save that for after you have adjusted.
Measure, do not just weigh
Take waist, hip, and thigh measurements on day 1. Weight fluctuates daily — measurements show the real trend over weeks.
Do not weigh yourself daily
Weekly weigh-ins are enough. Daily weighing causes unnecessary stress, especially in weeks 1-4 when changes are small and water weight fluctuates.
What to tell people
You do not owe anyone an explanation. But if you want to tell family or a partner, frame it as what it is — a medical treatment for a medical condition, prescribed by your doctor. This is no different from taking medication for blood pressure or diabetes.
Bottom line
- →Preparation makes the first few weeks smoother — stock protein, have anti-nausea ready, know your schedule
- →Month 1 is about adjusting, not losing weight. Set your expectations accordingly.
- →Start protein and hydration habits BEFORE your first dose — they are easier to maintain than to start later
Common questions
Next step most people take
Based on clinical trials · No rankings · Every claim linked to source
Last reviewed: April 2026