GLP-1 pills may be the next big development in obesity treatment, but they’re not a magic fix. A leading dietitian explains why taking the medication correctly, preserving muscle, planning for plateaus and building lasting habits are all essential for sustainable weight loss
Just like its injectable counterpart, the GLP-1 pill works by mimicking a natural gut hormone that regulates blood sugar, slows down digestion, and reduces appetite, signalling to your brain that you are full, which prompts weight weight loss.
And while the jab works to avoid the digestive tract, GLP-1 pills use advanced protective technologies that create a temporary protective barrier, allowing its active ingredients to survive the harsh acids in your stomach.
But, as with any GLP-1, the medication can only take you so far by itself.
“It works best when it’s part of something bigger, such as clinical monitoring, nutritional support and a genuine plan for what comes next,” says Zoe Griffiths, VP of Behavioural Medicine and Registered Dietician at Numan.
According to Zoe, patients who combine any weight loss medication with a structured coaching programme can lose significantly more weight than those on medication alone.
I caught up with the expert to find out the five things she recommends you do alongside the weight loss pill to give yourself the best chance of lasting results.
How to get lasting results from the weight loss pill
Fast correctly – right from day one
According to Zoe, the pill must be taken first thing in the morning on a completely empty stomach, which is after at least eight hours of fasting – and followed by no food, no other drinks, and no other medication for at least 30 minutes.
“This is how the medication drug is absorbed,” she says. “Get it wrong and it may not work properly.”
Zoe suggests that most users don’t even find this out until weeks into their routine, after noticing no change to their appetite or their weight.
“Ask your clinician to walk you through the protocol before your first dose, not after,” she adds.
Understand external factors
The pill handles appetite suppression – but it doesn’t handle the reasons you might turn to food when you’re not physically hungry, such as stress, boredom or comfort.
“Almost half of the people on weight loss medication say cravings or emotional eating is their biggest challenge,” says Zoe. “If you’ve never had a conversation with a clinician or coach about your relationship with food, the medication is only doing half the job.”
Protect your muscle
Weight loss from GLP-1s can impact your muscles as well as body fat, so Zoe suggests adding resistance training to your workout routine.
“It matters for your metabolism, your mobility and how you feel,” she says. “Even just twice a week makes a measurable difference – and if your provider’s programme doesn’t include exercise guidance, that’s worth knowing before you start.”
Expect the plateau
Most people see the fastest weight loss in the first few months – but it’s normal for progress to slow down, or even stop, at some point after. According to Zoe, this is how the body responds to sustained weight change.
“The people who get through it are the ones who expected it, planned for it and had clinical support to adjust their approach,” she says. “The people who quit are usually the ones who thought something had gone wrong, or blamed themselves, and are more likely to stop treatment.”
Plan for what happens when you stop
Research published in the British Medical Journal found that people who stop GLP-1 based medication typically regain the weight within 18 to 24 months – which is faster than a diet-only approach.
“A provider that helps you build new routines and lasting habits alongside the medication and helps you understand long term medication, is the difference between short-term weight loss and lasting change,” says Zoe.
Zoe Griffiths has over 20 years of experience in obesity treatment, formally as a member of the global science team at Weight Watchers International. She is now VP of Behavioural Medicine at Numan.
