Which Healthy Habit to Change First on a Weight Loss Journey?

Starting GLP-1 medications for weight loss is an exciting step toward better health, but it’s important to remember that medications alone aren’t a magic fix. To get the best results, you’ll need to make lasting lifestyle changes. But where should you start? The best first step is to focus on changing one key healthy habit that will set the foundation for long-term success.

At Ample Health & Wellness, we believe that mindful eating is the most impactful habit to adopt first. By being more intentional with how you eat, you can better manage your hunger cues, prevent overeating, and make healthier food choices. Let’s explore why this habit matters and how Ample can help you transition into a sustainable, healthy lifestyle.

Start with Mindful Eating

One of the most common side effects of GLP-1 medications is appetite suppression. While this can help with weight loss, it also means you might unintentionally skip meals, eat too little, or choose foods that don’t provide adequate nutrition. Mindful eating is about paying close attention to what and how you eat, ensuring that your body gets the nutrients it needs while preventing emotional or mindless eating.

Ways to Practice Mindful Eating:

• Eat slowly and savor each bite to recognize when you’re truly full.
• Remove distractions (TV, phone, or work) while eating to stay present.
• Pay attention to hunger cues – eat when you’re physically hungry, not out of habit or stress.
• Choose whole, nutrient-dense foods over processed or convenience foods.

💡By focusing on what you eat and how you eat, you’ll naturally make better food choices that complement your medication and improve your overall well-being.

Incorporate Meal Planning for Success

Another important healthy habit to establish is meal planning. Having a plan in place ensures that you make intentional, healthy food choices rather than resorting to unhealthy snacks or fast food. Since GLP-1 medications reduce appetite, you want to make every meal count by prioritizing high-quality nutrients.

Meal Planning Tips:

• Prioritize protein: Helps maintain muscle mass and keeps you fuller longer.
• Incorporate fiber-rich foods: Supports digestion and helps with satiety.
• Prepare meals in advance: Reduce the temptation of unhealthy options.
• Stay hydrated: Sometimes, thirst is mistaken for hunger.

💡Planning your meals makes it easier to stick to a healthy routine and avoid impulsive eating decisions.

Break Free from Emotional Eating

Even though GLP-1 medications can help with appetite control, food cravings and emotional eating can still be a challenge. Stress, boredom, and habit can all trigger the urge to eat, even when you’re not hungry. That’s why it’s essential to develop non-food coping mechanisms to handle emotions in a healthier way.

Healthy Alternatives to Emotional Eating:

• Practice deep breathing or meditation to manage stress.
• Engage in physical activity like yoga, walking, or stretching.
• Keep a journal to track emotional triggers and develop healthier responses.
• Find non-food rewards for self-care, such as reading, taking a bath, or listening to music.

💡Building awareness of emotional eating patterns and replacing them with positive habits will support your long-term weight loss success.

How Ample Health & Wellness Can Help You Form Healthy Habits

At Ample Health & Wellness, we understand that weight loss is more than just taking a medication – it’s about building sustainable habits that support your health for life. Our holistic coaching services help you:

✅ Develop mindful eating strategies that work with your medication.
✅ Create meal plans tailored to your nutritional needs.
✅ Identify emotional eating triggers and build healthier coping mechanisms.
✅ Stay accountable with personalized support and guidance.

Our approach is designed to complement your weight loss medication while empowering you to take control of your health. The goal isn’t just to lose weight – it’s to help you keep it off and thrive.

Final Thoughts

When starting weight loss medications, the best habit to change first is how you approach food. Practicing mindful eating, meal planning, and addressing emotional eating will help you get the most out of your weight loss journey. Remember, sustainable weight loss isn’t just about taking medication – it’s about making small, intentional changes that lead to long-term success.

If you’re ready to transform your habits and achieve lasting weight loss, Ample is here to support you! Visit amplehealthandwellness.com to learn more about our holistic coaching programs.

References

1. Goyal, M., et al. (2020). “Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.” JAMA Internal Medicine, 180(2), 246–257.
2. Mason, A. E., et al. (2019). “Mindful Eating and Weight Loss: A Systematic Review.” Obesity Reviews, 20(7), 988–1000.
3. Lally, P., et al. (2018). “How are habits formed: Modelling habit formation in the real world.” European Journal of Social Psychology, 48(3), 391-404.