Weight Management with Mounjaro:
Week 1
Well done on reaching week 5 on your journey to a healthier version of yourself. You should be proud of your progress so far. As you enter the next phase of your weight loss treatment, your dose may increase to the full dose of 3.0mg daily. Remember, it’s perfectly normal to have concerns or questions about adjusting your dose, so please reach out to your medical team for guidance.
From week 5 onwards, it’s essential to focus on creating sustainable lifestyle behaviours to help you reach your health and weight goals. Embrace this opportunity to develop healthy habits, such as nutritionally balanced eating and regular movement, which will complement your Saxenda treatment and improve your overall well-being.
Let’s look at how to form healthy habits your body needs to thrive.
How to form helpful habits?
Each day you complete thousands of little tasks and habits. Your brain is very efficient at remembering to make coffee in the morning or shower before going to work.
When building new habits, you can use the connectedness of behaviour to your advantage. One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behaviour on top. This is called habit stacking.
Habit stacking is a form of implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. This method, created by BJ Fogg as part of his Tiny Habits program, can be used to design an obvious cue for nearly any habit. Remember, it takes at least 21 days to form a new habit!
What is nutritionally balanced eating?
Nutritionally balanced eating means consuming a variety of foods in appropriate proportions to provide the necessary macro and micronutrients while meeting your energy needs and promoting overall health.
Research suggests that consuming adequate protein (at least 20g) during each meal can help preserve muscle mass while losing weight. This is important because maintaining muscle mass can improve your metabolic rate, making it easier to shed excess body weight. Aim to include high-quality protein sources such as lean meats, poultry, fish, beans, legumes and low-fat dairy products in your meals.
Macronutrients, such as protein, carbohydrates and healthy fats, play a crucial role in providing energy and supporting various body functions. Consuming the right balance of macronutrients can improve your mood, cognitive function, and physical performance. On the other hand, micronutrients, including vitamins and minerals, support essential bodily processes, such as immune function and bone health. Aim to include colourful fruits and vegetables, fortified dairy and eggs, whole grains, nuts and seeds.
Foods rich in fibre are also vital for weight loss and overall health. Fibre can help regulate digestion, promote satiety and regulate blood sugar levels. Aim for at least 25g of fibre per day for women and 38g for men, which can be achieved by consuming whole grains, fruits, vegetables and legumes.
Staying hydrated is equally essential for your weight loss journey. Drinking enough water aids digestion, supports nutrient absorption, and helps maintain proper body temperature. Aim for 2L for women and 2.5L for men per day, or more if you’re physically active or living in a hot climate.
What does regular movement look like?
Incorporating regular movement into your routine is essential for sustainable weight loss and health goals. Physical activity looks different to everyone – finding enjoyable activities is the key. Whether it’s hitting the gym, gardening, taking a leisurely walk, playing sports with your children or friends, going on an adventurous hike or riding a bike, the most important thing is to build a habit you genuinely enjoy and look forward to.
Regular movement each day at any level increases strength and stamina, boosts mood, and improves sleep quality. It can also reduce stress, anxiety and depression, which are common triggers for emotional eating, potentially resulting in weight gain. Regularly moving in a fun and engaging way can lead to a sustained commitment to exercise. As you push your physical limits, a positive relationship with your body is often experienced.
It is important to approach physical activity for weight loss in a holistic way that respects your level of ability, fitness and health goals. Try new things, find what works for you and let those experiences grow your confidence so you can challenge yourself more each time. Most of all, do something every day, and have fun doing it!
Creating a new normal
Week 5 and onwards is about forming positive, healthy habits that you can integrate easily into your lifestyle. Small, realistic changes you can improve as you feel more energised are the key. This is an exciting time as you progress towards your health and well-being goals. Be kind to yourself and celebrate the changes that you choose to embrace.
Disclaimer: This is an educational resource exclusively for patients participating in the hub.health weight management program. It is designed to support medication knowledge and encourage sustainable behavioural changes to support your health and wellbeing. This material is not to be reproduced, transferred, or shared outside of the prescribed use within the program. Unauthorised use or distribution is strictly prohibited. Always consult with your healthcare provider for personalised medical advice.