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Prioritize Strength Training Three Times Weekly
Make sure to engage in strength training at least three times a week. This can involve any workout that challenges your muscles. As you progress, make sure the exercises become more challenging or the weights become heavier. Remember, you don’t need fancy equipment to have an effective routine.
Many of my patients over 50 who are on weight loss medications have found great success with strength training. However, older generations and women, in particular, may not have much experience with it. Strength training can have a positive impact on both metabolism and bone density, which is crucial during weight loss journeys.
Focus on Nutrient-Dense Foods
When taking weight loss medications, it’s important to focus on getting the most nutrition out of your meals. These medications can slow down the rate at which your stomach empties, so opt for foods and drinks that are rich in calories, protein, and hydration but in smaller portions. Take your time to eat mindfully to avoid overeating.
Just taking weight loss medications without proper nutritional support can lead to unwelcome side effects, ranging from short-term symptoms like nausea to more concerning issues like muscle loss and malnutrition. While any form of weight loss will result in some loss of bone and muscle tissue, this can be more concerning in an older population. This is where adequate protein and regular, progressive strength training come into play.
Stay Consistently Hydrated
Stay hydrated. Adequate hydration can help to manage and possibly prevent the common side effects many people experience such as headaches, fatigue and bowel changes. Whether it’s a protein shake, smoothie, tea or water, work towards increasing fluids throughout your day until your urine is consistently pale in color and odor.
Track Your Progress and Habits
Self-monitor. Tracking habits like hydration status, protein intake, calories and exercise helps to increase self-awareness around typical habits and provide motivation for realistic change. Use an app, like Mayo Clinic Diet, a journal, or a sticky note. Start with one concept to avoid overwhelm.
Patients over 50 have lived through all the diet culture, so I also find they fall into the speed trap of “I’ve only lost this many pounds in the last week.” They are scale-centric and look for fast results. I find myself reminding them of the big picture – of health, adherence and sustainability.
Build Sustainable Lifestyle Habits
Think of the journey ahead. Establish healthy habits in all areas of your lifestyle like stress management and sleep in addition to nutrition and exercise. Knowing you may not be on this type of medication forever, it’s important to optimize your overall health for the long-term.
Older adults are at greater risk of chronic diseases like heart disease, cancer, osteoporosis and sarcopenia, so good nutrition is crucial, in addition to achieving a healthier weight.
Start Small for Lasting Success
We can get bogged down with changing too many behaviors all at once, especially when they are unrealistic. That’s often why diets fail in the first place. Start with one glass of water, one meal, one trip to the gym to slowly establish habits that can stick.
Set Realistic Expectations
It’s possible to see up to 6% body weight loss in the first 3 months of taking a GLP-1, but this varies patient to patient. It’s extremely important to take the medication as prescribed, including the titration schedule.
Look at the journey of losing excess weight like you’d look at improving any health problem. That means staying in touch with your prescribing provider, not expecting the medication to do all the work, surrounding yourself with supportive people, and keeping track of how things are going. Helpful as they may be, these medications aren’t meant to be a quick fix or substitution for a healthy lifestyle.
Tara M. Schmidt, M. Ed, RDN, LD
