Note: This article is not medical advice. Always speak to a physician before taking new medication.
If you’re like most people, you’ve probably tried dieting at least a few dozen times in your life (or more). And as we all know by their incredibly poor success rates — diets don’t work. They create a cycle of feeling frustrated with yourself and then trying to diet all over again, leading to “giving up” with an eventual binge (and even more weight gain).
If you think the issue is you — it’s not. Restrictive diets and fast lifestyle changes set us up for failure. The real solution is a slow and holistic approach that works on both mindset and science-backed habit development. That might not sound as appealing as taking a drug — but that’s because how we’ve been trying to “get healthier” is painfully unhelpful.
With all the past frustrations of yo-yo dieting, it’s more than understandable to be curious about weight loss drugs. They might seem like a quick fix, but diving in before learning more about how they work can be just like dieting — short-term results (if that) with long-term failure.
In this article, we’ll break down how exactly different weight loss medications work and what you need to know before starting them. Plus, learn how to make them more effective and set yourself up for long-term health, even after you’re through your prescription.
There have been thousands of supplements, snake oils, and ‘off-label’ medications touted as “weight loss medication” over the past 100 years. But today we are going to focus on the most recent interventions in the weight-loss space. Unlike years past, these new-era medications show real efficacy and have passed rigorous testing and research by the FDA. So are they miracle weight loss drugs? We’ll go over everything we know so far about these new “wonder drugs”.
There are actually a few different types of weight loss drugs on the market today. Most work to suppress your appetite and lower blood sugar levels. Here’s a breakdown of the types:
Semaglutide, Liraglutide, Dulaglutide, Exenatide, and Lixisenatide all mimic a specific hormone called glucagon-like peptide-1 (GLP-1). This hormone mostly works to control your blood sugar and appetite. It makes you feel full and slows down how fast food leaves your stomach so that you feel fuller for longer. It also helps your body release the hormone insulin when you eat, keeping blood sugar levels steady. Insulin moves sugar from your bloodstream into your cells, where it’s used for energy or stored for use later.
The main differences between all these different GLP-1 drugs are their dosing schedules, side effects, and how long the drug stays active in your body. The long-acting ones are Semaglutide and Dulaglutide, staying in your body for about a week when taken by injection. The short-acting ones are Exenatide and Lixisenatide, lasting a few hours (which is why they’re taken daily).
The other popular drug, Tirzepatide, works just a bit differently. It mimics two hormones, GLP-1 and GIP (Glucose-dependent Insulinotropic Peptide). GIP works specifically to control blood sugar. It tells your body to release insulin while you eat to lower blood sugar levels. Like GLP-1 it also slows down your digestion, leaving you feeling fuller for longer. It might also improve fat metabolism and make the effects of GLP-1 work even better. Basically, it’s a two-for-one deal that can lead to more weight loss.
There’s truly no such thing as a magic pill for weight loss. There are always consequences to consider, such as:
Research has shown over and over again that the best results with weight loss drugs come with healthy lifestyle changes, like improved nutrition and movement. Most studies demonstrating weight loss with drugs included lifestyle changes for best results.
The best results from weight loss drugs happen when combined with sustainable lifestyle changes. A personal trainer can help you build a routine that keeps you strong, energized, and set up for long-term success.
Next, let’s cover how nutrition and exercise interact with these drugs, and how to start implementing some healthier habits (with or without the drugs).
While weight loss drugs can help curb your appetite, they don’t necessarily change the types of foods you crave. In general, we all know eating highly processed foods won’t help weight loss efforts, and that habit can lead to more weight gain once you stop taking the drug. Plus, the more we eat certain foods, like those high in sugar, fat, and salt, the more we crave them (hence they have the name “highly palatable”).
When you start eating more nutrient-rich foods, you can feel fuller for much longer and prevent even more unhealthy cravings or energy crashes. Plus, with enough protein, you’ll maintain more muscle mass, which is often lost on weight loss drugs. Meanwhile, enough fiber will help your digestion work more smoothly and balance your gut bacteria, which has also been shown to help with weight loss. So, how can you actually cut back on the processed foods and eat more naturally? That’s up next.
The main reason why healthy habits fail is because we try to do too much too soon (and we forget about self-compassion. Be sure to read the linked article for more specific info). If what you tried in the past didn’t work (like restricting your food or working out a lot), why not try the opposite? Go slow. Choose just one of these points to focus on until it feels easy before moving on to the next habit:
Lean protein is going to help you feel fuller longer. It works to prevent cravings and keeps you energized. You can keep your meals the same and just try making sure you have a full serving of protein including. To start, focus on just breakfast, lunch, or dinner (but not all three at once). Some portion size examples:
Check out this article with 14 ways to increase your protein intake.
High-fiber foods like veggies, fruits, and whole grains improve your gut bacteria, make you feel fuller for longer, and keep you satisfied — all essential for weight loss. Here are some examples of how to slowly start adding more fiber to your day:
You can also learn more specific tips in this article on habits for losing weight and gaining muscle.
There are a few different ways that exercise helps make weight loss drugs more effective and long-lasting, including:
Your body naturally produces GLP-1 (the hormone that weight loss drugs mimic), and exercise helps boost that production. The natural increase in GLP-1 might help to reduce cravings even more and improve your insulin sensitivity and glucose metabolism. While the GLP-1 produced from exercise isn’t as much as from weight loss drugs, it’s part of a plan that can help you sustain weight loss even after stopping the drug.
Strength training is essential while on weight loss drugs. These drugs can lead to significant muscle loss, which is common with weight loss. However, the less muscle you have, the slower your metabolism can go, making weight gain easier once you stop taking the drugs.
For example, one 10-week study found strength training to add 6.6 lbs of muscle and boost strength by 25%. Not only did it add muscle, but it enhanced fat loss, leading to a better overall body composition.
Check out these trainer tips on the benefits of bodyweight exercises and 5 beginner-friendly moves.
Getting into a routine of exercising is so important when on weight loss drugs because once you stop taking them, you can easily gain the weight back. Having a routine already in place can put you on the path to long-term weight management. The more active you are, the better your chances of keeping the weight off (and feeling better mentally).
For example, a recent 2024 study found that people who combined exercise with a weight loss drug (liraglutide) had better long-term weight loss maintenance compared to those who took the drug alone. Specifically, the group that took the drug and didn’t exercise regained 13.2 pounds more than those who also exercised within a year after stopping medication.
Exercise can help almost anyone build muscle, manage weight, and very importantly — improve mental health. The mix of neurochemicals released when you work out can reduce stress hormones and boost the “feel good” ones, like serotonin and dopamine.
The feel-good effect of working out can’t be underestimated when it comes to weight loss. The less stressed you feel, the more likely you are to make healthier food choices. Plus, when you’re feeling more energized after working out (it impacts your mood and energy same day and long-term), you have more energy to do things like cook a healthy meal. Studies have shown that physical activity promotes healthier food choices, along with a better mood (among many other things).
When it comes to weight loss drugs, all the experts agree: it’s the holistic approach that counts. For example, Harvard Health quotes Dr. A. Enrique Caballero, an endocrinologist, saying, "They [weight loss drugs] can lead to substantial weight loss when used in conjunction with healthy lifestyle changes in people who are overweight or have obesity with or without type 2 diabetes.”
I-Min Lee, a professor of medicine at Harvard Medical School said, “The effects of weight loss on diabetes control and risk of diabetes is stronger than for exercise, but for other things like heart disease and living longer — they look like they’re about equivalent.” Basically, exercise helps you live longer and live better.
For example, “Exercise is good for everything from cognition and mental health benefits such as preventing neurocognitive disorders like Alzheimer’s disease to cardiovascular benefits like preventing mortality from cardiovascular disease, maintaining vascular function, and improving lung strength and lung function,” says Christina Dieli-Conwright, an associate professor in the Department of Nutrition at the T.H. Chan School of Public Health.
While weight loss drugs can offer a boost, they’re not a solo act. You need a solid support system to work on developing healthier lifestyle habits for long-term results.
Trainwell’s trainers know that working out or losing weight can feel incredibly intimidating (and painful, and boring). When we take a new approach, however, we can find ways to make movement actually enjoyable. That’s why our trainers take the time to really get to know you and create something you’ll love. Don’t believe it? Research shows that a personal trainer can actually make you like working out. Plus, you can do the workouts from home with or without equipment, no gym needed.
However, working out with a trainer can feel weird to some people. You might think, “How can this amazingly fit person possibly understand what I’m going through?” The truth is that many trainers have also gone through their own transformations, and now they want to share what they’ve learned. You can even select a trainer based on their personality and style, finding someone that suits you perfectly.
Curious to see the difference for yourself? Sign up for our free 14-day trial. What have you got to lose?
Written by Jennifer Olejarz.
