3 Simple Lifestyle Changes To Maximize GLP-1 Results

Alex Bear
Certified Nutrition Specialist
March 26, 2024
7 minutes

While GLP-1 medication can be a powerful tool in shedding excess pounds, pairing it with simple lifestyle changes can supercharge your results and pave the way for sustainable success. In this article, we will explore three easy adjustments that could make all the difference.

1. Box Breathing: A Calming Respite for Stress Eating

Picture this: it's been a long day, stress is looming, and the pantry is beckoning you to indulge in a number of sugary treats. Instead of succumbing to stress-induced snacking, consider the power of box breathing—a simple yet profound exercise that can soothe your central nervous system and help to quell the food cravings.

How to Practice Box Breathing:

  • Find a quiet space and sit comfortably.
  • Inhale deeply through your nose for a count of four.
  • Hold your breath for another count of four.
  • Slowly exhale through your mouth for another count of four.
  • Hold your breath again for a count of four.
  • Repeat this breathing cycle four times, focusing on the rhythm of your breath and the sensation of calm washing over you.

By incorporating box breathing into your daily routine, you can cultivate a sense of inner tranquility that shields you from the lure of stress eating, paving the way for healthier choices and enhanced weight loss outcomes. We encourage you to try it at the start of the day, before going to bed, and/or as you are experiencing food cravings.

2. Mindful Eating: Savoring Each Bite with Intention

In a world of distractions, mindful eating offers a refreshing antidote—a chance to reconnect with the present moment and savor the sensory experience of nourishing your body. By cultivating mindfulness at meal times, you can foster a deeper appreciation for your food, enhance digestion, and even reduce overeating tendencies.

A Simple Mindful Eating Exercise:

  • Find a quiet space and sit comfortably, ideally at a table with minimal distractions.
  • Before you begin your meal, take a moment to pause and express gratitude for the food you are about to eat (i.e. thanking those who grew the food, prepared the food, or even packaged the food).
  • Engage your senses by noticing the colors, textures, and aromas of your food.
  • Take small, deliberate bites, focusing on the taste and texture of each mouthful.
  • Chew slowly and thoroughly, allowing yourself to fully experience the flavors unfolding in your mouth.
  • Tune in to your body's signals of hunger and satiety, stopping when you feel comfortably satisfied.

We know this can be a difficult exercise to practice, especially if you are on the go. But, we encourage you to try it at least once this week, as it is one of the most simple and effective strategies for reducing consumption of calories that can benefit you both when taking GLP-1 medications and as you transition away from the medication down the road.

3. Prioritizing Sleep: The Silent Hero of Weight Loss

Amidst the hustle and bustle of daily life, sleep often takes a backseat—but its impact on weight loss should not be underestimated. Quality sleep is essential for regulating hunger hormones and managing food cravings. 

Simple Tips for Better Sleep:

  • Set a consistent sleep schedule, aiming for seven to nine hours of restorative sleep each night.
  • Avoid caffeine and heavy meals close to bedtime, opting for light snacks if hunger strikes.
  • Limit screen time at least one hour before bed, opting for soothing activities like reading or listening to calming music.
  • Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.
  • Try an intentional relaxation technique right before going to sleep, such as box breathing.

By optimizing your sleep habits, you can make your weight loss efforts less difficult and more effective. 

Setting Attainable Lifestyle Goals

We encourage you to try the box breathing (or any simple stress management exercise that suits you) first as it only takes a few minutes and is the easiest to integrate into any lifestyle. Next, pick one meal each week to practice the mindful eating exercise. After achieving consistent success in the stress management and mindful eating endeavors, try setting one specific goal to improve your sleep. For instance, if you are eating your last meal at 8PM, try finishing it by 7PM and notice if it improves your sleep. Or, if you are using your phone right before bed, try reading a book instead and notice if this change helps you fall asleep more quickly. 


Achieving weight loss success with GLP-1s is about more than just taking medication—it’s about adopting a holistic approach that addresses many areas of wellness. By incorporating these simple lifestyle tweaks—utilizing box breathing to combat cravings, practicing mindful eating to nourish your body, and prioritizing restorative sleep—you can maximize the benefits of your medication while setting yourself up for long-term weight loss success. Remember, incorporating small healthy lifestyle changes can produce amazing results over time. At Alan Meds, we are here to support you and wish you success on your weight loss journey!

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