
As a Nurse Practitioner running my own medical weight loss clinic, I see patients benefiting greatly from medications like semaglutide and tirzepatide. These GLP-1 receptor agonists help control appetite, manage blood sugar, and promote feelings of fullness—making them excellent tools for weight loss. However, even with these medications, there are common mistakes that can slow your progress. In this blog, I’ll highlight these mistakes and show you how to fix them, so you can maximize your success on your weight loss journey.
Mistake 1: Skipping Meals
The Fix: With semaglutide and tirzepatide effectively suppressing appetite, it might seem natural to skip meals. But this can backfire, slowing down your metabolism and leading to nutritional deficiencies. Even though you may not feel hungry, your body needs consistent nutrition to maintain muscle mass and energy levels.
Instead of skipping meals, focus on eating smaller, well-balanced portions throughout the day. Include lean protein, healthy fats, and fiber-rich carbs to ensure your body is getting the nutrients it needs to support weight loss.
Mistake 2: Not Drinking Enough Water
The Fix: Many patients underestimate the importance of hydration. Staying hydrated is essential for supporting metabolism, digestion, and overall health.
Aim to drink at least 8 glasses of water a day, or more depending on your activity level. Drinking water before meals can also help with portion control and digestion. Keep a water bottle handy as a reminder to sip throughout the day.
Mistake 3: Overestimating Calorie Burn from Exercise
The Fix: It’s common to overestimate how many calories you’re burning during exercise. While semaglutide and tirzepatide can help control cravings, they don’t cancel out excess calorie intake after workouts. Moderate exercise might burn around 200–300 calories per hour, depending on intensity and body weight, so indulging in high-calorie treats afterward can quickly undo your progress.
To fix this, focus on exercise as a way to support overall health and maintain muscle, rather than as a free pass to eat more. Pair your workouts with mindful eating, paying attention to portion sizes and choosing nutrient-dense foods.
Mistake 4: Focusing Too Much on the Scale
The Fix: Weight loss isn’t always reflected on the scale, and focusing too much on numbers can lead to frustration. Semaglutide and tirzepatide help your body lose fat while preserving muscle, which can result in fluctuations on the scale even when you’re making progress.
To fix this, shift your focus to non-scale victories, like how your clothes fit, your energy levels, or improvements in strength and stamina. Measuring waist circumference or tracking how you feel over time can give you a better sense of progress than the scale alone.
Mistake 5: Expecting Immediate Results
The Fix: While semaglutide and tirzepatide can lead to rapid weight loss for some in the beginning, it’s important to have realistic expectations. Sustainable weight loss takes time, and after the initial drop, progress may slow down.
To fix this, aim for a steady weight loss of 1-2 pounds per week, which is both healthy and sustainable. Stay consistent with your eating and exercise habits, and remember that long-term results come from gradual, lasting changes rather than quick fixes.
Mistake 6: Relying Solely on Medication for Weight Loss
The Fix: Semaglutide and tirzepatide are powerful aids in your weight loss journey, but they’re not magic bullets. Relying only on medication without making lifestyle changes limits your success.
To fix this, use these medications as part of a comprehensive plan that includes healthy eating, regular physical activity, and stress management. Building these habits will help ensure that your weight loss is sustainable even after you stop taking the medication.
Conclusion: Fixing These Mistakes for Long-Term Success
If you’re taking semaglutide or tirzepatide, you’ve already made a smart choice for your weight loss journey. But even with these medications, avoiding common mistakes like skipping meals, neglecting hydration, overestimating exercise, focusing too much on the scale, expecting fast results, and relying only on medication is key to achieving lasting success.
I’m here to help you navigate these challenges and ensure you get the best possible outcomes. Together, we’ll work to fix these mistakes and support you in reaching your health and weight loss goals.