GLP-1 weight loss medications are not designed as a one-man solution—and work best when considered as part of a long-term approach. “GLP-1s are the catalyst to initiate change, but they are proven lifestyle habits that will allow you to maintain a healthy weight and good nutrition for a long time,” says Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet in Rochester, MN. “The most successful patients are those who use their time on GLP-1 to master the so-called ‘boring skills’ but are very important: meal planning, tracking and increasing muscle strength.”
With that in mind, creating a GLP-1 game plan can help set you up for long-term success. Ahead, we break down a clear outline of what it looks like, with expert insight.
Experts are not included
- Tara Schmidt is a registered dietitian leading the Mayo Clinic Diet in Rochester, MN
- Rocio Salas-Whalen, MD is a board-certified endocrinologist in New York
Step 1: Define What ‘Long Term’ Means to You in GLP-1
“Long-term use is about viewing medicine as a partner in your lifestyle, not a substitute for it,” Schmidt said. “It is important to note that the FDA has approved GLP-1 drugs as a friend on a lifestyle and nutrition plan like the Mayo Clinic Diet. This means that the medicine was not intended to work in a vacuum. Obesity should be seen in the same way as other chronic diseases, assuming that certain tools and drugs will be needed for a long time.”
New York endocrinologist Rocio Salas-Whalen, MD, adds that long-term care should feel real and liveable. “From a nutritional and lifestyle perspective, it’s about building sustainable habits that support muscle mass, blood sugar control and overall health—not chronic restriction,” he says. “The goal is a diet and lifestyle that a person can maintain for years, with enough protein, enough calories, regular exercise and real-life flexibility.”
Step 2: Practice the Rhythm of Care
“You may find your ‘sweet spot’ when you reach a weight that you and your doctor are happy with, your health improves, you feel confident about maintaining your lifestyle and you are able to feed yourself,” says Schmidt. He says signs that you have a healthy rhythm can include one, some or all of the following:
“Food Confidence: You are still feeling the effects of the medication, but you are confident in reaching your nutritional goals.
Strong Power: You have established a regular exercise routine and can participate in activities without fatigue.
Markers of Stable Health: Your lab results (such as blood sugar and cholesterol) are at a healthy level, even if they have improved.”
Step 3: Protect muscles and support Metabolism
“The biggest risk is losing the ‘wrong weight,'” says Schmidt. What that means is “you want to lose fat, not the lean muscle that keeps our metabolism humming.” Although some small losses are inevitable, he says, “protecting metabolic health comes down to two non-negotiables:
Protein All Day: Don’t try to eat all your protein at dinner. Isolating it helps your body repair and maintain muscle.
Strength training: You don’t have to be a bodybuilder, but lifting weights or doing resistance movements at least two to three times a week is important to keep your muscles healthy.”
Step 4: Build a Sustainable Food Foundation
Medications can influence appetite, but eating patterns still need to be intentional. “A sustainable foundation is a way of eating that you can enjoy for the rest of your life,” says Schmidt. “It’s built on protein, fiber and healthy fats, the so-called satiety trifecta.” An analysis of Mayo Clinic Diet member data shows that systematic meal planning plays a major role in weight loss, so it is important to actually enjoying what you eat while on your health journey.”
A common mistake Schmidt sees is making what he calls the “eat-as-little-as-possible trap.” He says: “When stress eating is high, patients tend to skip meals or rely on low-nutrition snacks. This leads to hypothermia, which is counterproductive as it can cause severe fatigue and muscle wasting.
It’s a concern Salas-Whalen faces regularly, too. “One of the biggest mistakes I see is not eating well for a long time, which can hinder progress, make it difficult to get tired, and increase muscle loss,” he said. “Weight loss should feel supportive, not limiting. I emphasize this Weightlesswhen I walk patients through how to use their body fat in a way that supports long-term digestive health instead of short-term restrictions.”
Step 5: Schedule Maintenance Over Time
“We need to reframe the plateau: it’s not failure; it’s data points,” Schmidt said. “If the scale stops moving, it’s just your body’s way of resting from the beginning, losing too much weight, or asking for an adjustment. Maybe it’s time to reevaluate your sleep, manage stress, adjust your exercise routine or slightly increase your protein intake. It could also be your body and metabolism adjusting to your new weight.”
