Building Sustainable Weight Loss Habits
- Rise Up Health
- Jan 30
- 4 min read
Updated: Apr 13
At Rise Up Health, we understand that weight loss is more than just taking a medication—it requires lasting lifestyle changes. GLP-1 medications Wegovy® (has the active ingredient Semaglutide) and Zepbound™ (has the active ingredient Tirzepatide) can be powerful tools in your journey, but long-term success depends on consistency, nutrition, and physical activity.
The Key is Consistency
To achieve and maintain your goals, stick to your prescribed medication schedule, focus on proper nutrition, and stay active. Small, sustainable changes over time lead to lasting results.
Prioritize Protein & Balanced Nutrition
Include lean protein with every meal and snack to support muscle maintenance and satiety.
Don’t skip meals! Balanced nutrition is key to steady energy levels and metabolic health.
Fats and carbs are essential, but LEAN protein should be the priority.
Add in a protein supplement - Adequate protein intake plays a key role in maintaining lean muscle mass, which supports a healthy metabolic rate. Protein supplements can help fill nutritional gaps—especially if you're not getting enough through whole foods. Look for options with clean ingredients and minimal added sugars. See our recommendation
Get your Fiber!
Fiber may help promote fullness and support digestion. A high-fiber diet has also been associated with better blood sugar balance. For those who struggle to get enough fiber through food, a supplement can be a helpful tool. See our recommendation.
Hydration Matters
Your hydration status plays a big role in how you feel and perform. A quick way to check? Your urine should be a very light yellow—this is a great indicator of proper hydration.
When you're drinking more water, especially in response to GLP-1-related changes, you may also benefit from replenishing electrolytes. Electrolytes help with fluid balance and may support hydration more effectively than water alone. Consider adding a sugar-free electrolyte supplement to your water—here are a few options you can explore:
If you’re finding it difficult to stay on top of hydration, IV hydration therapy is another supportive option. At Rise Up Health, we offer personalized IV hydration services designed to help you rehydrate quickly and efficiently—whether you're managing medication side effects, recovering from travel, or just feeling run down. IV hydration delivers fluids, electrolytes, and nutrients directly into your bloodstream, offering fast-acting support.
Avoid Alcohol
Avoiding alcohol can improve your metabolism, gut health, and sleep quality.
Avoid Processed Foods
Reduce sugar and ultra processed foods to reduce cravings, balance your blood sugars, and stabilize energy.
Get Quality Sleep
Aim for at least 7 hours of sleep per night to regulate hunger hormones and promote recovery. Check out these supplement that can help you get a good nights sleep! Click here to see our recommendations.
Track Food and Movement
Use an app or a journal to bring awareness to what you are eating and how you move.
Meal Plan
Meal plan once or twice a week so you have a plan and can balance your meal timing with smaller meals and snacks every 3 to 4 hours. Remember to prioritize your protein
Supplements to consider
B-Vitamins
B-complex vitamins help your body convert food into energy. They’re essential for metabolism and cellular health. While a deficiency is uncommon in those with balanced diets, some individuals may benefit from additional support, especially during periods of stress or calorie restriction. Shop for supplements here.
Magnesium
Magnesium plays a role in hundreds of body processes—including energy production, blood sugar regulation, and muscle function. If your levels are low, supplementation may support your overall metabolism and reduce feelings of fatigue. Shop for supplements here.
Discover the power of Berberine
Berberine is a natural compound found in several plants and has been studied for its potential to support healthy blood sugar levels. Research suggests that berberine may help improve insulin sensitivity and reduce glucose production in the liver, which can contribute to lower HbA1c levels over time. When used alongside lifestyle changes like nutrition and movement, berberine may offer additional support for individuals aiming to manage their blood sugar more effectively. Shop for supplements here
Check out this weight loss bundle from Thorne - click link
Monitor Progress Realistically
Weight loss isn’t linear. Track progress over time rather than focusing on daily fluctuations. Consider:
Before & after photos
Waist measurements
Weight trends (weights should be taken in the morning daily, weekly, or monthly)
The 1% Rule: Small Changes Add Up
You don’t need to change everything overnight! Focus on getting 1% better every day. Over time, these small changes compound into major progress.
Need More Guidance? We’re Here to Help!
At Rise Up Health, we believe in building sustainable habits. We love James Clear’s Atomic Habits, and we highly recommend starting with his quick guide on identity-based habits: James Clear’s Habit Guide
Disclaimer: This content is for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider before starting new supplements.
Rise Up Health – Your Partner in Wellness
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