Simple & Sustainable
Your Monthly Wellness Newsletter from Kiss Your Food
Hi friends!
There’s been a lot of talk lately about weight loss medications like Zepbound and Wegovy.
Some people swear by them, others are skeptical, and the truth (like most things) is somewhere in between.
Here’s my take:
These medications have been life-changing for millions of people.
They truly can be a helpful tool to make weight loss more attainable.
They were originally designed for individuals struggling with obesity-related health conditions, but as we learn more about them, it's clear they can be beneficial in a variety of situations.
That said, like any tool, it's important to understand how to use them properly . . .
In other words, they work best when paired with the right approach.
If you're currently taking one of these medications, or considering whether it's right for you, there are a few key things that will help you get the best results while also supporting your long-term health.
You know that health and longevity are about SO MUCH MORE than a number on a scale.
With the right nutrition, movement, and lifestyle habits, you can make sure your body stays strong, energized, and thriving while you're shedding those extra pounds, but also for years and years to come.
And the best part?
You don’t have to figure it out alone - you have a health coach in your corner to help you simplify the "how".
If you're still reading, that means this is relevant to you.
I am going to warn you, this list is pretty intense.
One of the biggest things we are taught in my field is to break things down, simplify, and don't overwhelm our people.
I get that, but I also have to be straightforward and honest with you, especially about this topic.
So as you read on, if you start to feel overwhelmed, please hit reply and talk to me about it.
I am here to help.
Always.
So, what should you be doing?
Prioritizing Protein & Whole Foods
These medications reduce hunger, that's the whole point, right?
Well in doing so, they also reduce the amount of food you eat . . . which means you have to be VERY intentional about what you're putting in your mouth.
What your body needs most is high-quality protein to preserve muscle and keep your metabolism strong.
Now, more than ever, when you're choosing what to eat, the star of the show should be protein. Meat, fish, nuts & seeds and the butters made from them (unless you're allergic), greek yogurt, cottage cheese . . .
Pair that with whole foods (fruits, veggies, whole grains, healthy fats) and stay away from processed foods and sweetened beverages to give your body the nutrients it needs.
When you're eating less, WHAT you're eating matters more.
Strength Training (Seriously, Do It!)
One of the biggest risks with rapid weight loss is muscle loss.
Less muscle = slower metabolism, lower energy, and long-term health issues.
Lifting weights, resistance training, and bodyweight exercises help protect your muscle mass, keeping you strong and resilient, but also protecting you from many age-related conditions.
The other huge reason to lift heavy things every day? Having more muscle on your body will help you keep the weight off down the road.
So get a routine of strength training established. Now. Your future self will thank you!
Staying Hydrated & Supporting Your Digestion
These medications slow down digestion, making hydration and gut health extra important.
Just like eating the same amount of food is now impossible, getting enough water can be very tricky. Be sure you are paying attention and drinking small amounts of water throughout the day.
You also want to focus on eating fiber-rich foods and consider probiotics if digestion feels sluggish.
If you need help with this or want a recommendation for a high-quality probiotic, hit reply and let's chat about it.
Prioritizing Sleep & Including Stress Management
Weight loss is about so much more than just food and exercise.
Poor sleep and chronic stress can work against your progress, making it harder to lose fat and easier to lose muscle.
Make sleep a priority and find ways to manage stress (walking, deep breathing, journaling, etc.).
Once again, I am here if you want to brainstorm ideas or chat about sleep hygiene or stress management. Just hit reply!
And last but not least . . .
Getting Support
That's quite a laundry list of non-negotiables and these meds can be hard to adjust to, especially at first.
It can be overwhelming, but don't worry - you don't have to go at it alone.
If you are local to Los Alamos, click here to read about a new support group a colleague and I are starting to help.
If you are not local to Los Alamos, I highly encourage you to speak with your doctor or ask at a local resource center to see if there is a support group near you.
The bottom line here is that these medications can be a game-changer if you support your body and your mind the right way.
If you’re on one, take action now.
Don’t just “ride the wave” and hope for the best.
If you're considering starting one, be sure to get all your questions answered and keep these non-negotiables in mind.
Be intentional with your nutrition, exercise, and overall health so you get the best possible outcome.
On AND off the scale.
Thanks for being here,
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