Mounjaro or Wegovy work best when combined with healthy lifestyle changes. Because the medication helps reduce appetite, it’s important to make every meal count by choosing foods that are nourishing and balanced. Alongside this, regular physical activity, good sleep, and stress management all play a key role in supporting safe, sustainable weight loss. In this section, we outline simple, evidence-based diet and lifestyle advice to help you feel your best while maximising the benefits of your treatment.
Dietary Recommendations
1. Calorie Awareness
- Try to achieve a mild to moderate calorie deficit (typically 500–750 kcal/day below maintenance).
- Use tools like MyFitnessPal to track and estimate needs and intake.
2. Macronutrients
- Protein to maintain lean muscle mass: High protein intake supports satiety and preserves lean muscle mass.
- Aim for 1.2–1.6 g/kg body weight/day.
- Sources: lean meats, fish, eggs, tofu, legumes, Greek yogurt.
- Carbohydrates: Choose low-glycaemic, high-fibre carbs to avoid glucose spikes.
- Whole grains, vegetables, legumes, berries.
- Fats: Favour unsaturated fats.
- Avocados, nuts, seeds, olive oil, fatty fish.
3. Micronutrients
- Eat nutrient dense foods e.g. lean proteins, vegetables, fruits, whole grains, nuts, seeds, and healthy fats.
- Consider taking a multivitamin supplement - speak to your MediCare pharmacist for advice.
4. Meal Planning Tips
- Small, frequent meals may help reduce nausea and improve tolerance early in treatment.
- Hydration: At least 2L/day (adjust based on weight/activity).
- Limit high-fat, fried, and processed foods, as they can worsen GI side effects.
5. Avoid/Limit
- Sugary drinks
- Alcohol (may interfere with glycaemic control and weight loss)
- Overeating even if hunger is low (emphasize mindful eating)
Exercise Recommendations
1. Aerobic Exercise
- Goal: 150–300 minutes/week of moderate-intensity aerobic activity.
- Brisk walking, cycling, swimming, dancing.
- Start gradually if sedentary.
2. Resistance Training to help maintain lean muscle mass
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Goal: 2–3 sessions/week.
- Focus on major muscle groups.
- Supports lean mass retention during weight loss.
3. Lifestyle Movement
- Increase NEAT (Non-Exercise Activity Thermogenesis):
- Take stairs, walk during phone calls, use a standing desk.
4. Exercise Tips
- You may experience fatigue or nausea early on — adjust workouts accordingly.
- Try and move more after meals to aid digestion.
Lifestyle and Behaviour
1. Sleep
- Aim for 7–9 hours/night.
- Poor sleep is linked to insulin resistance and weight gain.
2. Stress Management
- High stress can drive emotional eating and disrupt hormonal balance.
- Techniques: deep breathing, meditation, CBT, yoga.
3. Behavioural Strategies
- Food diary or digital logging to increase accountability.
- Set SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound.
- Weigh-ins: Weekly or bi-weekly.
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