How to plan your workouts and meals to align with the effects of GLP-1 therapy.
Semaglutide (Wegovy, Ozempic) is a powerful GLP-1 medication that helps with weight loss by reducing appetite, improving insulin sensitivity, and promoting fat burning. However, while these medications can make it easier to stick to a calorie-controlled diet, they can also affect your energy levels and appetite. When combining semaglutide with exercise, it’s important to find the right balance between workout intensity and nutrition to get the most out of both your fitness routine and your medication.
While semaglutide helps reduce hunger, it can also make you feel fuller for longer, potentially leading to lower energy levels, especially when you’re just starting the medication. To avoid feeling fatigued, begin with moderate-intensity workouts like brisk walking, light cycling, or yoga. These activities will allow you to ease into your fitness routine without overwhelming your body. As you adjust to the medication, you can gradually increase the intensity to more vigorous exercises such as running or weight training.
Because semaglutide suppresses appetite, it’s important to ensure you’re eating enough to fuel your workouts and recovery. Plan your meals to include a balanced mix of protein, healthy fats, and complex carbohydrates. Eating a small, nutrient-dense snack or meal before your workout can help ensure you have enough energy, while a post-workout meal rich in protein will support muscle recovery and replenish glycogen stores.
Staying hydrated is key when exercising with semaglutide. Sometimes, dehydration can be mistaken for hunger, leading to unnecessary cravings. Drink plenty of water throughout the day, especially before and after your workouts. Additionally, focus on nutrient-dense foods like leafy greens, lean proteins, and whole grains to make sure you’re getting the vitamins and minerals your body needs for optimal performance and recovery.
By balancing your workout intensity with proper nutrition and hydration, you can make the most of semaglutide’s appetite-controlling effects while still achieving your fitness goals.
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