The Importance of Dietary and Lifestyle Changes When Taking Wegovy® and Mounjaro®

GLP-1 medications such as Wegovy (semaglutide) and Mounjaro (tirzepatide) are powerful tools for medical weight loss. They reduce appetite, improve satiety, and support behaviour change. For best long-term results, medication must be paired with deliberate dietary choices, exercise and metabolic support. This guide from Hinchley Medical explains how to eat, move and protect your basal metabolic rate (BMR) while using GLP-1 therapy.

Why Dietary Changes Matter on GLP-1 Therapy

Because GLP-1 agonists slow gastric emptying and reduce hunger, many patients naturally eat less. That helps with fat loss — but may also cause:

• Inadequate protein intake
• Loss of lean muscle mass
• A fall in basal metabolic rate (BMR)
• Increased susceptibility to fatigue, nausea or reflux

Eat Regular, Even Meals

Even with reduced appetite, a structured meal pattern is important. Regular meals help maintain blood glucose, reduce side effects and ensure enough protein across the day.

Aim for: 3 balanced meals and 1–2 protein snacks as required. Avoid skipping meals or "starvation days".

Prioritise Protein to Preserve Muscle Mass

Protein is essential for preserving lean tissue. When protein intake falls, the body uses muscle for energy — lowering resting calorie burn and making weight maintenance harder.

Daily target: 1.0–1.2 g protein per kg body weight (higher with regular resistance training). Sources include fish, poultry, eggs, dairy, legumes, tofu and protein supplements.

Smart Low-Calorie, High-Protein Snacks

Use snacks as a support tool: protein yoghurt, hard-boiled eggs, cottage cheese, edamame, lean meat slices, or a low-sugar protein shake. These stabilise appetite and protect muscle without adding empty calories.

The Thermic Effect of Food (TEF)

The Thermic Effect of Food is the energy your body uses to digest and absorb nutrients. Protein has the highest TEF (20–30%), carbohydrates 5–10% and fats 0–3%. A higher-protein diet therefore increases your daily calorie burn and helps counteract natural BMR decline during weight loss.

Metabolism & Weight Loss: Why BMR Drops

BMR falls with weight loss because there is less tissue to maintain and because hormonal adaptations make the body more energy-efficient. This explains why weight loss often slows or plateaus — it is a normal biological response that can be managed with targeted strategies.

How to Increase Basal Metabolic Rate (BMR) on Wegovy® & Mounjaro®

Below are evidence-based strategies recommended by Hinchley Medical to protect and raise your BMR while on GLP-1 treatment.

Resistance Training — The Most Effective Strategy

Strength training increases lean muscle, which raises resting energy expenditure. Aim for 2–3 sessions per week focused on compound movements (squats, deadlifts, presses, rows) and progressive overload every 4–6 weeks.

Increase NEAT (Non-Exercise Activity Thermogenesis)

NEAT includes everyday movement — walking, stairs, chores. It can account for hundreds of calories per day. Targets: 7,000–10,000 steps/day and movement breaks every hour.

Eat Enough Protein (TEF & Muscle Support)

Keep protein at 1.0–1.2 g/kg and spread it across meals. Protein supports muscle maintenance, recovery and has the highest thermic effect of any macronutrient.

Avoid Excessively Low-Calorie Intake

Undereating accelerates BMR decline and increases muscle loss. Aim for minimum energy intake unless supervised by a clinician: about 1,200 kcal/day for women and 1,400–1,600 kcal/day for men.

Cardio: Complementary but Secondary

Cardiovascular training improves overall calorie burn and cardiovascular health but is less effective at increasing BMR than resistance work. Aim for 150–300 minutes of moderate activity weekly, or 75–150 minutes vigorous.

Sleep, Hydration & Stress Management

Good sleep (7–9 hours) and adequate hydration (1.5–2 L/day) support metabolic efficiency. Manage chronic stress with breathing, walking, therapy or hobbies to keep cortisol from undermining metabolic health.

Progressively Increase Activity as Weight Reduces

As body mass falls, gradually increase movement — add ~1,000 steps every 4–6 weeks, increase resistance training load, or add short cardio sessions. Small, steady increases protect BMR and prevent weight regain.

Why Exercise Becomes More Important Over Time

GLP-1 medications reduce appetite quickly but metabolic adaptations are ongoing. Exercise—especially strength training—preserves muscle and raises resting metabolic rate, helping prevent plateaus and long-term regain.

Practical Daily Routine (Example)

Morning: Protein-rich breakfast and 10–20 minutes brisk walking. Daytime: Regular meals and movement breaks. Evening: 30–45 minutes of strength or aerobic training and a protein-focused dinner. Weekly: 2–3 strength sessions, 1–2 cardio sessions, and consistent sleep and hydration.

Key Takeaways

• Wegovy and Mounjaro are effective when paired with structured nutrition and exercise.
• Regular meals and adequate protein reduce side effects and protect muscle.
• Protein’s thermic effect increases calorie burn and satiety.
• BMR declines with weight loss — but targeted strategies can protect and increase it.
• Resistance training, NEAT and progressive activity adjustments are central to long-term success.

If you are a Hinchley Medical patient and are starting or already taking Wegovy or Mounjaro, speak with your clinician for a personalised plan that considers your medical history, medications and goals.