To fully realize the benefits of GLP-1 medications, it is important to think long-term and consider the steps you can take to set yourself up for sustainable success. Adding a mindful eating practice can help.

Weight loss and weight maintenance frequently require multiple, concurrent strategies to achieve and maintain goals. Because of the success of GLP-1 medications for weight loss and controlling type 2 diabetes, some patients are setting aside the need for a multi-pronged approach and relying solely on GLP-1s. To fully realize the benefits of GLP-1 medications, it is important to think long-term and consider the steps you can take to set yourself up for sustainable success.

In addition to diet and exercise, adding a mindful eating practice to your weight loss arsenal could help you achieve long-term success. Although the purpose of mindful eating is not specifically weight loss or weight maintenance, it is a process that often times leads to these outcomes.

What is Mindful Eating?

Mindful eating is characterized by bringing your full attention and awareness to the food you are eating as well as how your body feels as you eat, e.g., hungry or satiated, while you are eating.

Mindful eating is a process wherein with each bite of food, you pay attention to its features. For example, before you put each bit in your mouth, look at it and take note of its shape, scent, and size. As you chew, you bring your conscious awareness to the texture, mouth feel, and taste before you swallow.

In addition to paying attention to the features and characteristics of what you are eating, there are also mindful behaviors that could help cultivate a daily mindful eating practice:

Pay attention to eating habits. Daily life can be stressful, so keep a journal and take note of how you are feeling, what may have elicited these feelings, and what foods you ate. Be sure to track what you ate, the time, the place (e.g., work, home, a club meeting, etc.), how much you ate, and reflect on why you were eating. Were you hungry? Were you stressed? Were you bored? Understanding something about the patterns surrounding what, when, and how much you are eating could shed light on situational triggers that result in unhealthy food choices or overeating.

Take it slow. When it’s time to eat, take your time and focus on the texture, weight, size, and mouth feel of each bite of food. Take note of how you feel; are you eating because you are still hungry on a GLP-1? Or are you eating because you’re not paying attention to your body’s “full” signal?  This will help you savor each bite while not overeating.

Size matters. Pay attention to each portion of protein, vegetables, and starch you add to your plate. Be sure your vegetables are taking up more “plate real estate” and begin with a smaller portion of each component of your meal. GLP-1 medications suppress your appetite, so you probably don’t need to take as big of portion as you may have previously. A smaller portion at mealtimes could help you pay more attention to your body’s signal that you are full and don’t need to eat more. An empty plate is a good signal to pause and consider whether you are still hungry. Also, waiting a few minutes before going for a second helping will give you time to pay attention to whether you are full or going back for seconds as a habit.

Pay attention to nutrition. A mindful eating practice also involves paying attention to choices you make as prep your meals. The Dietary Guidelines for Americans is a robust resource for building a balanced, sustainable GLP-1 diet. A nutritionally balanced diet includes lean protein, vegetables, fruit, complex carbohydrates, whole grains, fiber, and healthy fats. Instead of choosing a cheeseburger deluxe and French fry, opt for white meat poultry, salmon, or tuna with a leafy dark green salad, and a side of quinoa. It's just as important to pay attention to what not to eat. Because GLP-1 medications suppress your appetite, avoiding empty calories such as cookies, candy, chips, or sugary drinks will help ensure that the calories you do consume are purpose driven and nutrient dense. Biocare®, a dietary beverage that is designed specifically for GLP-1 users, provides 20 grams of protein per serving, as well as 26 vitamins and minerals, to help meet daily nutritional requirements.

Pay attention to hydration. While taking a GLP-1, it is important to stay hydrated. Track your daily water consumption and be sure to talk with your healthcare provider to determine your optimal, daily hydration goals.

Building a mindful eating practice while taking a GLP-1 is laying the foundation for successful weight maintenance once you and your doctor agree it is time to stop taking a GLP-1. Once these mindful eating practices become part of the fabric of your daily life, they will become second nature.

GLP-1 medications offer benefits to patients with obesity and/or type 2 diabetes. Although these medications do have side effects (i.e. nausea, bloating, constipation) the side effects can be managed with dietary lifestyle changes that include low fat, high fiber foods,  and a scientifically formulated dietary beverage such as Biocare*.

To optimize the benefits of these medications, it is critical to pair them with healthy lifestyle changes such as following a healthy, mindful eating plan and weekly exercise. Prior to starting any weight loss program, whether it includes anti-obesity medication or not, be sure to consult with your healthcare provider to make sure your desired weight loss strategy is right for you.

About the Author: Dr. Dawn M. Sweet has over 20 years of experience in the field of communication. Dr. Sweet has given several invited talks to and workshops for academic and private sector audiences on the role of nonverbal and verbal communication in achieving positive outcomes and mitigating bias. Her research has been published in several top ranked peer-review journals, and it has been featured on NPR’s River to River / All Things Considered, Buzzfeed, and Science Daily. Her research has also been used to inform expert testimony.

* Wegovy^® and Ozempic^® are registered trademarks of Novo Nordisk A/S. Novo Nordisk is a registered trademark of Novo Nordisk A/S.