Your First 30 Days on a GLP-1

Confirm your exact starting dose

Almost everyone starts at the lowest dose for the first 4 weeks — it's about tolerance, not speed. Match the number on your pen or vial to what your prescriber wrote.

Store it correctly

Keep unused pens in the fridge (not the freezer). Once in use, most pens are fine at room temperature for a set number of days — check your leaflet.

Get your supplies ready

Needles (if not built in), a sharps container, and alcohol wipes. If you're reconstituting from a vial, double-check your units before you draw.

Pick your weekly injection day

Choose a consistent day you'll remember. A quieter day is smart in case of early side effects. Then set a recurring phone reminder.

Capture your day-zero baseline

Weight, waist measurement, and a photo. Month 1 is where the scale can be noisy — a real baseline lets you see true progress later.

Stock protein and electrolytes

Appetite drops fast. Have easy protein (Greek yogurt, eggs, shakes) and electrolytes on hand so you don't under-eat protein or get dehydrated.

Take your first dose

Inject into the fat of your abdomen, thigh, or upper arm, rotating sites each week. It's normal to feel nothing dramatic at first.

Eat smaller, slower meals

Your stomach empties more slowly now. Smaller portions, eaten slowly, and stopping at 'satisfied' prevents most nausea.

Hit a protein target every day

Aim for roughly 1.2–1.6 g of protein per kg of body weight to protect muscle while you lose fat. Protein first, at every meal.

Drink more water than feels necessary

Reduced appetite means less fluid from food. Aim for pale-yellow urine. Dehydration is behind a lot of week-1 headaches and fatigue.

Log how you feel

Note any nausea, appetite change, or energy dips. Mild symptoms usually fade within days — tracking them tells you what's normal for you.

Second dose, same day, same dose

Staying at the starter dose is correct — don't rush up. Consistency on your chosen day matters more than anything else this month.

Get ahead of constipation

Fiber, water, and daily movement. Slowed digestion plus eating less is a common cause of week-2 constipation — prevention beats fixing it.

Add a 10–15 minute walk after meals

Post-meal walks blunt blood-sugar spikes and help digestion. Small and daily beats occasional and intense right now.

Stop weighing yourself daily

Water shifts make daily numbers meaningless and demoralising. Weigh once a week, same time, same conditions.

Start resistance training

Two or three short strength sessions a week signal your body to keep muscle. On a GLP-1, muscle is the thing you most want to protect.

Check fat vs. muscle, not just weight

The scale can't tell fat loss from muscle loss. Estimate your body composition so you know your loss is coming from the right place.

Expect the first stall — and don't panic

A flat week around now is normal, not failure. Appetite is still suppressed and fat is still coming off even when the scale pauses.

Check your refill timing

Pharmacy delays are the #1 reason people miss a dose. Confirm your next fill now so there's no gap that resets your tolerance.

Review your month-1 numbers

Compare today's weight, waist, and photo to your day-zero baseline. Look at the trend line, not any single day.

Prepare for the titration conversation

Most plans step up the dose after 4 weeks — but only if side effects are manageable. Bring your logged symptoms to your prescriber; the decision is theirs.

Know what to do if you miss a dose

Life happens. Knowing your medication's timing window ahead of time means a late or missed dose doesn't derail you.

Set your month-2 plan with data

You now know your body's response. Decide your protein, movement, and tracking plan for the next month while it's fresh.