Whether they鈥檙e using weekly shots or more Americans than ever are turning to anti-obesity drugs to lose weight and .
About 1 in 8 U.S. adults say they are taking a GLP-1 drug, according to a by the health research group KFF.
Just since January, more than 600,000 prescriptions have been written for Novo Nordisk鈥檚 new Wegovy pill, the company said. Early analysis suggests that more than a third of users are new to the drugs, according to Truveta, a health care data company.
But medication alone isn鈥檛 the answer, experts caution. It also takes lifestyle changes 鈥� healthy diet, exercise, adequate sleep and stress management 鈥� to reap the biggest benefits from the drugs known as GLP-1s.
鈥淭he biggest mistake people make with GLP-1 medications is thinking the prescription is the treatment,鈥� said Dr. Katherine Saunders, an obesity medicine expert at Weill Cornell Medicine and co-founder of FlyteHealth, a weight-loss treatment company.
GLP-1s can spur weight loss and health benefits on their own, but the effects are larger and last longer when the drugs are combined with lifestyle changes, a recent review of found.
Here鈥檚 what experts say you should know about GLP-1 drugs and healthy habits:
It鈥檚 not all about weight
Obesity is a big driver of chronic disease, including conditions such as heart disease and diabetes. But the focus should be overall health and not just the numbers on a scale, said Dr. Jody Dushay, an endocrinologist and obesity expert at Harvard Medical School.
鈥淗ealth is what you eat, how much you move your body, what is your blood sugar, what is your blood pressure, what is your cholesterol,鈥� she said. 鈥淎ll of those things are really important.鈥�
The GLP-1 drugs work by targeting hormones in the gut and brain that slow digestion and target appetite and feelings of fullness. That effect 鈥渓evels the playing field,鈥� said Saunders, making it easier to adopt healthy habits like eating less and moving more.
鈥淪ocial media and advertising sometimes create the impression that these medications are a quick fix, but obesity is a complex, chronic, progressive disease鈥� that requires ongoing medical management, she added.
What does research show about GLP-1s and lifestyle changes?
The clinical trials of anti-obesity medications like Wegovy and Zepbound included structured lifestyle programs along with the medication, which are advised along with every new prescription.
That results not only in significant weight loss, but improved health markers.
A of more than 98,000 U.S. military veterans found that those who used a GLP-1 and adhered to six to eight healthy habits had a 43% lower risk of serious cardiovascular events such as stroke and heart attack than those who didn鈥檛 use the drugs and followed three or fewer such habits.
Lifestyle habits 鈥渃an substantially amplify the benefits of modern medications鈥� noted Dr. Frank Hu, a lead author and chair of the nutrition department at the Harvard T.H. Chan School of Public Health.
Which changes are most important?
To maximize the benefits of GLP-1s and reduce potential side effects like nausea, vomiting, constipation and muscle loss, Dushay and other experts offer specific advice.
Maintain muscle by eating 20 grams to 30 grams of protein per meal, which could include fish, poultry, yogurt and beans. Eat more fiber and drink more water 鈥� as much as 8 to 12 cups a day. If heartburn or nausea is a problem, avoid fried foods and spicy foods, and don鈥檛 lie down after meals.
Aim for 150 minutes of aerobic exercise a week, or, ideally, about an hour a day. Add in 30 minutes of strength training two or three times a week, such as lifting weights or using resistance bands.
Get enough sleep 鈥� seven to nine hours a day for a healthy adult. Take steps to reduce mental and emotional stress.
Finally, check in with a health care provider about your progress. The GLP-1 drugs can have rare but serious side effects, the experts noted.
鈥淪omeone really does need to keeping track of: What is the pace of your weight loss? What are your side effects? And not just mailing you a prescription every month,鈥� Dushay said.
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