More Americans than ever are turning to anti-obesity medications, whether it’s through weekly injections or daily tablets, to shed pounds and enhance their overall health.
A recent survey conducted by the health research organization KFF reveals that approximately one in eight U.S. adults is currently taking a GLP-1 drug.
Since the start of the year, Novo Nordisk has reported that over 600,000 prescriptions have been issued for their new Wegovy pill. Truveta, a healthcare data firm, indicates that more than a third of these prescriptions are being used by individuals new to this category of medication.
Experts, however, emphasize that medication alone is not a silver bullet. To maximize the benefits of GLP-1 drugs, it’s essential to incorporate lifestyle changes such as a balanced diet, regular physical activity, adequate sleep, and effective stress management.
Dr. Katherine Saunders, an obesity medicine specialist at Weill Cornell Medicine and co-founder of FlyteHealth, a weight-loss treatment company, warns, “The biggest mistake people make with GLP-1 medications is thinking the prescription is the treatment.”
Research, including a comprehensive review of nearly 36 studies, demonstrates that while GLP-1 medications can independently promote weight loss and health improvements, their effects are significantly enhanced and longer-lasting when accompanied by lifestyle adjustments.
Here’s what experts say you should know about GLP-1 drugs and healthy habits:
It’s not all about weight
Obesity is a big driver of chronic disease, including conditions such as heart disease and diabetes. But the focus should be overall health and not just the numbers on a scale, said Dr. Jody Dushay, an endocrinologist and obesity expert at Harvard Medical School.
“Health is what you eat, how much you move your body, what is your blood sugar, what is your blood pressure, what is your cholesterol,” she said. “All of those things are really important.”
The GLP-1 drugs work by targeting hormones in the gut and brain that slow digestion and target appetite and feelings of fullness. That effect “levels the playing field,” said Saunders, making it easier to adopt healthy habits like eating less and moving more.
“Social media and advertising sometimes create the impression that these medications are a quick fix, but obesity is a complex, chronic, progressive disease” that requires ongoing medical management, she added.
What does research show about GLP-1s and lifestyle changes?
The clinical trials of anti-obesity medications like Wegovy and Zepbound included structured lifestyle programs along with the medication, which are advised along with every new prescription.
That results not only in significant weight loss, but improved health markers.
A February study of more than 98,000 U.S. military veterans found that those who used a GLP-1 and adhered to six to eight healthy habits had a 43% lower risk of serious cardiovascular events such as stroke and heart attack than those who didn’t use the drugs and followed three or fewer such habits.
Lifestyle habits “can substantially amplify the benefits of modern medications” noted Dr. Frank Hu, a lead author and chair of the nutrition department at the Harvard T.H. Chan School of Public Health.
Which changes are most important?
To maximize the benefits of GLP-1s and reduce potential side effects like nausea, vomiting, constipation and muscle loss, Dushay and other experts offer specific advice.
Maintain muscle by eating 20 grams to 30 grams of protein per meal, which could include fish, poultry, yogurt and beans. Eat more fiber and drink more water — as much as 8 to 12 cups a day. If heartburn or nausea is a problem, avoid fried foods and spicy foods, and don’t lie down after meals.
Aim for 150 minutes of aerobic exercise a week, or, ideally, about an hour a day. Add in 30 minutes of strength training two or three times a week, such as lifting weights or using resistance bands.
Get enough sleep — seven to nine hours a day for a healthy adult. Take steps to reduce mental and emotional stress.
Finally, check in with a health care provider about your progress. The GLP-1 drugs can have rare but serious side effects, the experts noted.
“Someone really does need to keeping track of: What is the pace of your weight loss? What are your side effects? And not just mailing you a prescription every month,” Dushay said.
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