Wayza Health

An Informed Guide

Understanding
GLP-1 Medications
for Weight Loss
About Me
I'm Dr. Michelle Tubman — founder of
Wayza Health and host of the Thrive
Beyond Size podcast.

For the longest time I believed that

weight loss was the answer to all my
problems. But decades of yo-yo dieting
and restriction left me miserable,
unhealthy, and exhausted. Now I teach
women how harmful dieting can be and
show them the way to true health and
wellness.

I’m dedicated to helping women break

free from dieting, heal their relationship
with food, and find peace in their bodies.

I am a certified intuitive eating counselor with extensive training in

nutrition, eating psychology, and binge eating treatment.

As a physician, I hold triple board certifications in emergency, obesity,

and lifestyle medicine. I’m also a woman living in a bigger body, and I
know ALL the challenges that brings to life. I also know the ins and
outs of metabolism and weight physiology. And because of that, I’m a
passionate body acceptance advocate, challenging the prevalent
anti-fat bias in healthcare that continues to propagate the myth that
thinness equals health.

Dr. Michelle Tubman

 Introduction
GLP-1 drugs have become incredibly popular for weight loss over
recent years, especially with celebrity names (like Oprah!) endorsing
them. The pharmaceutical companies behind these drugs are making
billions, which tells you just how widespread their use has become.
But with all the hype, there's also a lot of confusing, and sometimes
even misleading, information floating around in the media.

I want to be clear from the start: I don't believe that weight or BMI are
accurate measures of health, and I don't think weight loss
automatically makes you healthier. However, I deeply respect your
right to make choices about your own body. That's why I’ve put
together this guide—to give you the honest, straightforward facts
about GLP-1 drugs so you can decide what’s best for you.

In this guide, you'll find out what GLP-1 drugs are, how they work, and
what they might mean for your health. We’ll look at both the short-
term and long-term side effects, and how these drugs can impact your
relationship with food. My goal is to arm you with all the information
you need to make a truly informed decision.

If you decide that you want to talk to your doctor about GLP-1 drugs
after reading this guide, I've included a list of important questions you
can take to your appointment. And if you decide these drugs aren't for
you, don't worry—I’ve also included some great resources for
alternative ways to improve your health and wellness.

Remember, your health journey is unique to you, and this guide is here
to support you in making the choices that are right for your body and
your life.
What Are GLP-1 Agonists?
Overview Today, they're becoming a popular
option for those looking to shed
GLP-1 agonist medications, also
pounds, thanks to endorsements
known as GLP-1 receptor agonists,
from celebrities and growing media
are a class of drugs initially
attention.
developed to help manage type 2
diabetes. These medications, which
But with all the buzz, it’s important
include well-known names like
to get the full picture, which is
Ozempic, Wegovy, and Saxenda,
exactly what this guide aims to
work by mimicking the effects of a
provide.
hormone called glucagon-like
peptide-1 (GLP-1).

GLP-1 is a naturally occurring

hormone that helps regulate blood
sugar levels by increasing insulin
secretion and slowing down the
emptying of the stomach.

Originally, these drugs were

prescribed to help people with
diabetes control their blood sugar
levels. However, doctors soon
noticed that patients on these
medications were also losing
weight. This unintended side effect
led to further research and,
eventually, the approval of some
GLP-1 drugs specifically for weight
loss.
GLP-1 Agonist Medications
Currently Available
** It is important to note
that only Wegovy,
Semaglutide
Zepbound and Saxenda are
Injectable semaglutide is FDA approved for chronic
sold under the brand names weight management.
OZEMPIC and WEGOVY. Oral
semaglutide is sold under What does this mean for
the brand name RYBELSUS. you?

If your doctor prescribes you

any of the other GLP-1
Tirzepatide medications, including
Injectable medications sold Ozempic or Mounjaro, you
under the brand names will be taking an off-label
ZEPBOUND and medication.
MOUNJARO.
This means you are taking a
medication that has not
been FDA approved for
Dulaglutide weight loss.
Injectable medication sold
However, since they are still
under the brand name
the same medication sold
TRULICITY.
under a different brand
name, they are no less safe
than their FDA-approved
Liraglutide counterparts.

Injectable medication sold

(Note that Zepbound is not
under the brand name
approved for use in Canada.)
SAXENDA.
How do they help with weight loss?
GLP-1 drugs help with weight loss by mimicking a hormone in your
body called glucagon-like peptide-1 (GLP-1). This hormone plays
several key roles in regulating your appetite and digestion. When you
take a GLP-1 drug, it helps you feel fuller faster by slowing down how
quickly your stomach empties after you eat. This means you’re less
likely to overeat because you feel satisfied with smaller portions.

Another way GLP-1 drugs work is by affecting the hunger signals and
“food chatter” in your brain. They help reduce your appetite, making it
easier to resist cravings and stick to healthier eating habits.

Plus, these medications increase the release of insulin, which helps

manage blood sugar levels. When your blood sugar is stable, it can
also help reduce hunger and prevent those energy crashes that often
lead to snacking.

In simple terms, GLP-1 drugs help you eat less and feel more in control
of your hunger, which can lead to weight loss over time.

It’s important to note that in all the studies done on GLP-1 medications
for weight loss, the drugs were given along with a low-calorie diet and
exercise program, which also likely contributed to the weight loss seen
in these studies.
 Am I eligible to take a GLP-1 medication?
GLP-1 medications for weight loss are typically prescribed for adults
who have a BMI of 30 or higher, which is classified “obese”. They can
also be prescribed for those with a BMI of 27 or higher if they have at
least one weight-related health condition, such as type 2 diabetes,
high blood pressure, or high cholesterol. It’s important to discuss your
individual health needs with your doctor to determine if GLP-1
medications are a suitable option for you.

While GLP-1 medications are typically prescribed based on

BMI criteria, it’s important to understand the limitations and
issues with using BMI as a measure of health. BMI, or body
mass index, only considers height and weight, and doesn't
account for muscle mass, bone density, overall body
composition, or fat distribution. This makes it a poor predictor
of an individual's health.

Also, what are often labeled as "weight-related health conditions" like type
2 diabetes, high blood pressure, and high cholesterol may not be directly
caused by weight. These conditions can result from various factors,
including genetics, lifestyle, stress, and even the effects of weight stigma
and weight cycling (repeatedly losing and regaining weight). Weight
stigma and discrimination can lead to chronic stress and poor health
outcomes, while weight cycling can negatively impact metabolism and
overall well-being.

It's also crucial to note that weight loss does not necessarily improve health
outcomes either. Many studies show that focusing on healthy behaviors,
regardless of weight, leads to better health. Approaching health with a
more holistic view and understanding that well-being is influenced by
many factors beyond just weight is key to enjoying better health and
wellbeing.
Let’s talk side effects
When it comes to GLP-1 medications, it’s important to remember that
these drugs were originally designed to treat diabetes. The weight loss
seen in these patients was actually a side effect that doctors noticed,
and then researchers developed these medications specifically for
weight loss by amplifying that effect. Because of this, we can expect
other side effects to be amplified as well.

Short-Term Side Effects

In the short term, many people experience gastrointestinal issues

when they start taking GLP-1 medications. Since these drugs slow
down how quickly your stomach empties, you might feel full for
longer, but this can also lead to side effects like nausea, vomiting,
diarrhea, and constipation. Some people find these symptoms
manageable, while others might have a harder time. It's also common
to experience a loss of appetite, which, while it might help with weight
loss, can also make you feel fatigued or weak if you’re not eating
enough.

As for the long-term effects, we still have a lot to learn. These

medications have only been studied for about two years, so we don't
have a complete picture yet. Some potential long-term side effects
that have been noted include the risk of pancreatitis, gallbladder
issues, intestinal blockages, and potential thyroid tumors. Because the
long-term data is limited, it's hard to say for sure what other risks
might emerge with continued use.

Understanding both the short-term and potential long-term side

effects is crucial for making an informed decision about whether GLP-
1 medications are right for you. Always talk to your doctor about any
concerns you have and make sure you’re fully informed about what to
expect.
Will GLP-1 medications help me lose weight
quickly?
Do I have to stay on GLP-1 medications for life
to maintain my weight loss?

Are the GLP-1 medications truly safe?

Is it true I have to lose 5-10% of my body

weight to see health benefits?
Will GLP-1 medications help reduce the “food
chatter” so I can stop thinking so much about
food?
Will GLP-1 medications help improve my body
image?
Is taking a GLP-1 medication considered
“cheating”?
Will GLP-1 medications help me
lose weight quickly?

GLP-1 medications can lead to weight loss, but it's important to have
realistic expectations. In clinical trials, participants taking GLP-1 drugs
like Ozempic and Wegovy lost about 12-15% of their body weight over
the course of a year. This is compared to the control group, which lost
around 2-4% of their body weight. It's worth noting that these trials
included participants who were also following a low-calorie diet and
an exercise program, which likely contributed to their weight loss.

It may also depend on which medication your doctor prescribes. While

all of the GLP-1s may result in weight loss, tirzepatide (Zepbound,
Mounjaro), shows greater weight loss in studies.

When starting a GLP-1 medication, you’ll typically begin at a lower

dose and gradually increase it over time. This helps your body adjust to
the medication and can minimize side effects. Because of this gradual
increase, you might not see significant weight loss in the first month.
It's a process that takes time, and the best results come from
combining the medication with healthy eating and regular physical
activity.

So, while GLP-1 medications can help with weight loss, they are not a
quick fix. Everyone’s body responds differently, so your experience
might vary. It’s always a good idea to talk to your doctor about your
weight loss goals and the best approach for you.

Also keep in mind that there is a difference between losing weight and
maintaining that weight loss. See the next FAQ for more.
Do I have to stay on GLP-1
medications for life to maintain
my weight loss?

The reality is that most people will regain the weight they lost fairly
quickly if they stop taking GLP-1 medications. These drugs help
regulate appetite and control hunger, so when you stop taking them,
your body's natural hunger signals can come back stronger, especially
after a prolonged period of calorie restriction from using the
medication. This will lead to increased appetite and potential weight
regain.

Another reason is that when challenges you may have around food,
including emotional eating, stress eating, binge eating, or
compulsively overeating, are not addressed, they will all come roaring
back once you stop taking the drug, or once your body becomes
adapted to them.

Even at around the 18-month mark of using the medication, weight

loss begins to plateau, and some people start to regain weight (while
still on the medication). This happens because the body often adapts
to the medication over time, reducing its effectiveness. Also, weight
loss maintenance requires ongoing lifestyle changes like healthy
eating and regular physical activity. And even then, studies are clear
that 90-95% of people who lose weight through calorie restriction gain
the weight back even with ongoing lifestyle changes.

Keep in mind that the longest published study of GLP-1 agonists for
weight loss includes a follow-up period of just 2 years, so we truly don’t
know how effective these medications are over the long-term.
However, in every single other weight loss intervention ever studied,
weight from calorie restriction is regained over a period of 2-10 years.

It’s important to have a long-term plan for your health and wellness.
Always discuss your long-term goals and plans with your doctor to find
the best approach for you.
Are the GLP-1 medications truly
safe?

When considering GLP-1 medications, it’s crucial to understand the

potential risks and concerns. While these medications can help with
weight loss, they also come with a range of side effects and safety
issues that need to be carefully considered.

In the first semaglutide trial, a whopping 74% of study participants

experienced GI side effects, including nausea, vomiting, diarrhea,
abdominal pain, bloating and constipation. Most people saw
improvement in their symptoms. But 10% had more serious
complications, including gastroparesis, kidney disease, and
pancreatitis.

All of the drug trials report that 15-25% of study participants withdrawal
from the study due to side effects. One recent study found that more
than 70% of people prescribed a GLP-1 medication were no longer
taking it one year later. This is likely for several reasons, including high
cost of the drugs, the weight regain that begins to occur, and
unbearable side effects.

Loss of muscle mass

One concern with GLP-1 medications is the risk of sarcopenia, which is
loss of muscle mass. This always occurs with intentional weight loss,
but the proportion of muscle mass lost is actually higher with the use
of GLP-1 medications. This is one reason why exercise, and resistance
exercise in particular, is so important while on these drugs.

While it affects everyone, sarcopenia is much more dangerous in older

patients, who risk falls, fractures, frailty, and increased mortality. In fact,
weight loss in general can be associated with higher mortality in
elderly patients. The GLP-1 drug trials did not include many patients
over the age of 60 years, and safety in this population is not known.
Poor absorption
One of the potential concerns with the GLP-1 medications is that
because they slow down gut motility and the digestion of food, they
may also interfere with how your other medications are absorbed in
the digestive tract. Although the absorption of some of these drugs
has been studied and shown not to be affected by taking GLP-1
medications, the studies were only done on the much smaller doses
used to treat diabetes, and not the higher doses prescribed for weight
loss.

There have been many stories out there of people getting pregnant
despite taking the oral contraceptive pill while on a GLP-1 medication.
While this has not yet been formally studied, the recommendation is
to make sure you are also using additional methods of birth control
while on these medications.

Effects on Pregnancy
GLP-1 medications can also have serious implications for pregnancy.
These drugs are not recommended during pregnancy as they can
harm the fetus. If you are trying to become pregnant, the
recommendation is to stop the medication at least 2 months before
conception. If you become pregnant while on a GLP-1 medication, stop
the medication immediately and see your doctor as soon as possible.

Risk of Malnutrition
Since these drugs can significantly reduce appetite, there’s a
possibility that people might not consume enough nutrients, leading
to malnutrition. This is more likely to occur after prolonged use of the
medication.

Mental Health Concerns

There have been reports of suicidal thoughts and behaviors among
some people taking GLP-1 medications. Mental health is a significant
concern, and anyone considering these drugs should be aware of the
potential psychological side effects. It’s vital to monitor any changes in
mood or behavior and seek medical advice if needed.
Although the reasons behind this have not been studied, I’d guess that
it is at least in part due to the complex role food plays in many people’s
lives. If you use food for comfort, to help with difficult emotions, to
quell anxiety, or to cope with life in general, when you take the food
away, you may find yourself feeling very overwhelmed, helpless, and
unable to manage challenges or difficulties in life. It may be worth
reconsidering the use of these medications if food plays an important
role in your self-care toolbox.

Development of Disordered Eating and Eating Disorders

There is also a growing concern about the potential for GLP-1
medications to contribute to the development of disordered eating
behaviors and eating disorders. By significantly suppressing appetite
and altering normal hunger cues, these drugs can disrupt your
natural relationship with food. This can lead to restrictive eating
patterns, an unhealthy focus on food and weight, and a potential
increase in anxiety around eating. It's important to consider these
risks, especially for those with a history of or predisposition to eating
disorders.

Historical Context of Weight Loss Medications

Historically, all “miracle weight loss drugs” have eventually been taken
off the market due to serious and often fatal side effects. For instance,
Fen-Phen was initially approved by the FDA in the early 1990s, but was
pulled off the market in 1997 after a third of patients in a safety trial
demonstrated heart valve abnormalities, in some cases resulting in
death. This side effect was not seen in the initial trials, all of which were
short-term.

Likewise, Belviq was approved in 2012, but was removed from the
market in 2020 after being associated with an increased risk for
cancer. This was also not identified in the initial studies.

This history raises concerns about the long-term safety of current

weight loss medications, including GLP-1 agonists.
While GLP-1 medications have shown promising results in short-term
studies, the long-term data is limited. The longest studies have only
been about two years, and we don’t yet know the full extent of
potential long-term side effects. This lack of long-term data means
that there are still many unknowns regarding the safety and efficacy of
these medications over time.

So while GLP-1 medications can aid in weight loss, they come with
several risks and potential side effects. From sarcopenia and
malnutrition to serious mental health concerns and effects on
pregnancy, it’s essential to weigh these risks carefully. The historical
context of weight loss medications also reminds us to approach these
drugs with caution. Always discuss your options thoroughly with your
healthcare provider to ensure you’re making an informed decision
that’s right for you.
Is it true I have to lose 5-10% of my
body weight to see health
benefits?

The idea that you need to lose 5-10% of your body weight to see health
benefits is a common belief, but it's important to look at this claim
critically. While some studies suggest that losing a modest amount of
weight can improve certain health markers, it's not the whole story.

First, health improvements can occur independently of weight loss.

For example, adopting healthier eating habits, increasing physical
activity, managing stress, and getting enough sleep can all lead to
better health outcomes without any weight loss. These lifestyle
changes can improve blood pressure, blood sugar levels, and
cholesterol, enhance mental health, and boost overall well-
being...again without any weight loss at all.

It's also important to emphasize that we don't actually have any

conclusive evidence that weight loss itself leads to better health
outcomes. That’s because the correlation between certain diseases
and being classified as “obese” is scientifically questionable.

Weight cycling (repeatedly losing and regaining weight), weight

stigma, and healthcare inequalities are all correlated with the same
health issues that are often attributed to living in a bigger body. These
factors can contribute to poor health outcomes, regardless of body
weight.

Also, focusing on a specific percentage of weight loss or a goal weight

can be misleading. It suggests that weight loss is the only path to
health improvement, which isn't true. This perspective can also
perpetuate weight stigma and and even more pressure to achieve a
certain body size. This has been shown to negatively impact mental
health and lead to unhealthy behaviors.
Finally, the benefits of weight loss can vary greatly from person to
person. Factors like genetic predispositions, individual health
conditions, and lifestyle contexts all play significant roles. It's also
important to note that weight loss can sometimes lead to muscle loss
and nutritional deficiencies if not done properly, leading to worse
health in the long run.

In the context of GLP-1 medications, while some people may

experience health improvements with weight loss, it’s not guaranteed,
and focusing solely on weight loss can ignore other critical aspects of
health.

Ultimately, the goal should be to focus on overall health and well-

being rather than just the number on the scale. Emphasizing holistic
approaches to health, such as intuitive eating, regular physical activity,
and mental health care, can provide significant benefits regardless of
whether or not weight loss occurs.
Will GLP-1 medications help
reduce the “food chatter” so I can
stop thinking so much about
food?
Yes, GLP-1 medications can be effective in reducing “food chatter,” or
those constant thoughts about food. However, it's important to
understand why these obsessive thoughts happen in the first place.
Food chatter is very common and occurs when a person is under-
nourished, regardless of their body size. It's your body's natural
response to not getting enough fuel, driving you to seek out the food
your body needs to function well.

GLP-1 medications work by blocking natural hunger signals. While this

can reduce food chatter, it also means you may continue to under-
nourish your body, which can lead to health consequences in the long
term. And remember, the body often adapts to these medications over
time, meaning that the hunger and food chatter will likely return.

Something else worth considering is that some people find the

complete disinterest in food brought on by these medications to be
distressing, as it disrupts their natural relationship with eating.

The obsessive food thoughts themselves can also be quite distressing.

But there are many other ways to settle down the food chatter
without relying on medication:

Balanced Eating: Ensuring you’re eating enough and including a

variety of foods can help reduce obsessive thoughts about food.

Mindful Eating: Paying attention to your hunger and fullness cues

and eating without distractions.

Regular Meals and Snacks: Eating at consistent intervals to keep

your body well-fueled.
 Stress Management: Techniques like yoga, meditation, and deep
breathing can help manage stress that might trigger food
thoughts.

Adequate Sleep: Ensuring you get enough rest, as sleep

deprivation can increase hunger and food thoughts.

Hydration: Drinking plenty of water throughout the day.

Intuitive Eating: Learning to trust your body’s signals and give

yourself permission to eat when you’re hungry.

While GLP-1 medications might offer temporary relief from food

chatter, it's essential to consider these additional approaches that
support a healthy and balanced relationship with food and your body.
Will GLP-1 medications help
improve my body image?

It's a common belief that losing weight will automatically lead to a

better body image, but the reality is more complex. GLP-1 medications
might help you lose weight, but they don't necessarily improve how
you feel about yourself. Many people find that their body image issues
don't magically disappear with weight loss.

In fact, relying on weight loss to boost body image can backfire,

especially when the weight starts to come back. This can lead to
psychological harm, including feelings of failure, guilt, and shame,
which can worsen your overall self-esteem and body image.

Improving body image involves a deeper approach that goes beyond

physical appearance. Here are some factors that truly contribute to a
better body image:

Self-Acceptance: Learning to appreciate and accept your body as

it is.

Positive Self-Talk: Replacing negative thoughts with positive

affirmations and self-compassion.

Body Neutrality: Focusing on what your body can do rather than

how it looks.

Healthy Relationships: Surrounding yourself with people who

support and uplift you.

Media Literacy: Understanding and critically analyzing how media

portrayals of beauty standards can affect self-perception.

Mindful Practices: Engaging in activities like yoga and meditation

that promote body awareness and self-connection.
GLP-1 medications might not only fail to improve body image but can
also exacerbate body dissatisfaction. The pressure to maintain weight
loss, fear of regaining weight, and potential side effects can all
contribute to a more negative self-view.

Focusing on these additional approaches and nurturing a positive

relationship with your body can lead to a more lasting and genuine
improvement in body image than simply relying on medication for
weight loss.
Is taking a GLP-1 medication
considered “cheating”?

There's a lot of stigma and judgment surrounding weight loss

methods, especially with movements like “Nozempic” suggesting that
using GLP-1 medications is somehow "cheating." Let's clear this up:
taking GLP-1 medications is not cheating.

Everyone’s body and health journey are unique, and there’s no one-
size-fits-all approach to weight management or health improvement.
What works for one person might not work for another, and everyone
has the right to choose the options that are best for them.

Choosing to use GLP-1 medications is a personal decision that should

be made based on your individual health needs, preferences, and
circumstances. Just as some people may benefit from surgery, specific
diets, or other medical interventions, others might find GLP-1
medications to be the right choice for them.

It's important to respect each person's autonomy and their right to

make informed decisions about their health. No one should feel
ashamed or judged for seeking out the tools and support they need to
feel their best.

Remember, the goal is to find what works for you and what helps you
live a healthier, happier life. Whether that involves medication, lifestyle
changes, or other interventions, what matters most is that you’re
making choices that align with your values and health goals.
 Making the decision

Are GLP-1s right for me?

Questions to Ask Yourself
What are your primary goals for considering GLP-1
medications?
Are you seeking weight loss for health reasons, aesthetic reasons, or
both?
Have you tried other weight management strategies, and
what were the results?
Have lifestyle changes, dietary adjustments, or other medical
interventions been effective or ineffective for you in the past? And how
did they feel when you were following them?
Are you aware of the potential side effects and long-term
risks associated with GLP-1 medications?
Have you researched and understood both the common and rare side
effects?
Do you have a clear understanding of how GLP-1
medications work and their mechanism of action?
Are you comfortable with the way these drugs function in your body?

How do you feel about possibly taking this medication

long-term?
Are you prepared for a long-term commitment? How do you feel about
the high possibility of the weight coming back on, even if you continue
taking the medication?
How will you handle the potential return of weight if you
stop taking the medication?
Are you mentally and emotionally prepared for the possibility of weight
regain? Do you feel short-term weight loss is worth the cost and potential
side effects?

Do you have a history of disordered eating?

If so, might your disordered eating be triggered by starting this
medication, or by a loss of appetite?
How do you feel about the social and emotional aspects of
taking GLP-1 medications?
Are you concerned about potential stigma, judgment from others, or
your own feelings about using medication for weight management?
If you were to set weight loss aside, what would make the
biggest difference to your health?
Are you pursuing those things as well? Are you willing (and able) to
pursue those things?
Do you need help caring for yourself in the body you have
now?
What professionals or community could you access for additional help?

Additional Questions To Ask Your Doctor

Are there any contraindications, or reasons why I can‘t
safely take this medication?
Be sure to tell your doctor if you are planning on becoming pregnant, or
if you are using the birth control pill. Also make sure your doctor knows
the other medications and over-the-counter products you might be
taking. Make sure your doctor knows about any family history of thyroid
cancer, or if you have had pancreatitis in the past. Finally, given the
concern with suicidal thoughts with these medications, your family
doctor should also ask your about your mental health history.
What will my treatment plan look like if I choose to take a
GLP-1 medication?
Make sure you understand which medication your doctor will prescribe,
what the starting dose will be, how the dose will be increased, and when
specifically you will take it. Also ask about what other lifestyle changes
they recommend while taking the medication.
How will we monitor my progress, and how will we
manage any side effects while I’m on this medication?
What kind of follow-up or additional tests will I need? Is there anyone else
I should be seeing to help me, including a dietician or other healthcare
provider? What if I can’t tolerate the side effects?
What else are we doing, aside from weight loss, to address
my health concerns?
Make sure weight loss isn’t the ONLY strategy for addressing your health
and wellness goals.
What if I choose NOT to take a GLP-1
medication?
Alternative Options to Weight Loss
Intuitive Eating
1 Intuitive eating is all about listening to your body’s natural
hunger and fullness cues instead of following restrictive
diets. It helps you develop a healthy relationship with food
by honoring your body’s needs and rejecting the diet
mentality. This approach allows you to trust your body,
reduce food obsession, and improve your mental health.
Without the constraints of dieting, food becomes a source
of nourishment and pleasure rather than stress and
anxiety.
Mindful Eating
2 Mindful eating involves paying full attention to the
experience of eating and drinking, both inside and
outside the body. It’s about savoring your food,
recognizing hunger and satiety signals, and appreciating
the sensory aspects of eating. By eating mindfully, you
can improve digestion, reduce overeating, and increase
your satisfaction with meals. This approach makes eating
a more enjoyable and fulfilling experience.
Joyful Movement
3 Engaging in physical activities that you enjoy, such as
walking, dancing, swimming, or yoga, can improve your
overall health without the pressure of focusing on weight
loss. Physical activity releases endorphins that boost your
mood and reduce feelings of depression and anxiety.
Regular physical activity also increases your energy levels
and supports overall fitness by improving cardiovascular
health, strength, and flexibility.
 Working On Stress
4 Incorporating stress-reducing practices such as
meditation, deep breathing exercises, journaling, or
hobbies can significantly improve your mental and
physical health. Effective stress management lowers
stress levels, enhances mental clarity, and supports
physical health by reducing the risk of stress-related
conditions like hypertension and heart disease. Finding
what works for you can make a big difference in your
overall well-being.
Focusing On Sleep
5 Ensuring you get 7-9 hours of quality sleep each night is
crucial for your health. Establishing a regular sleep routine
and creating a restful environment can enhance your
mood, support cognitive function, and boost your
immune health. Proper rest strengthens your immune
system and helps prevent illness, while also improving
your mood and emotional stability.
Balanced Nutrition
6 Focusing on a varied diet that includes plenty of fruits,
vegetables, whole grains, lean proteins, and healthy fats is
key to good health. A balanced diet ensures your body
gets the essential vitamins and minerals it needs to
function optimally. Proper nutrition fuels your body,
enhancing energy and overall vitality, while promoting
healthy weight maintenance and reducing the risk of
chronic diseases.
Nervous System Regulation
7 Learning techniques to balance your nervous system,
such as grounding exercises, progressive muscle
relaxation, and mindful breathing, can have a profound
impact on your health. Nervous system regulation
improves your ability to handle stress and emotional
 challenges, reduces anxiety symptoms, and supports both
mental and physical health. These techniques can quickly
calm your nervous system, making you feel more
balanced and resilient.

Body Trust
8 Building body trust involves learning to listen to and
respect your body's signals, needs, and boundaries. It’s
about understanding that your body knows what it needs
and learning to respond to those needs without
judgment. Developing body trust helps improve your
relationship with your body, fostering self-compassion
and reducing negative self-talk. This doesn’t mean you
have to love your body, but learning to accept it goes a
long way to treating it in a way that supports your health.
Regular Health Check-Ups
9 Maintaining regular appointments with your healthcare
provider helps monitor and manage health conditions
effectively. Regular check-ups can catch potential health
issues early, leading to more effective treatment. Your
healthcare provider can offer personalized advice and
interventions based on your unique health needs,
ensuring comprehensive care and addressing all aspects
of your health. And remember, you can always tell your
doctor that you are choosing to focus on health, rather
than weight loss.

Find A Community That Supports You

10 Engaging with supportive communities, whether online
or in-person, can provide valuable encouragement and
resources. Being part of a community makes you feel less
isolated and alone. Feeling like you belong to a group that
“gets you” offers motivation and accountability, helping
you stay committed to your health goals. And
communities provide valuable insights and resources
from others who have similar experiences, sharing
knowledge and support.
 Learn More

RECOMMENDED RESOURCES

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