Workout A
- • sit-to-stand / squat to a box or leg press;
- • horizontal row;
- • chest press;
- • leg curl or light Romanian deadlift;
- • calf raise;
- • carry or core exercise.
Lifestyle · Nutrition · GLP-1
GLP-1: nutrition, training, and therapy monitoring
Practical module to preserve adequate nutrition, muscle mass, and physical function during weight loss.
GLP-1 here means GLP-1 receptor agonists and related combination medicines. Indications differ — for example, Ozempic is primarily used in type 2 diabetes, Wegovy for obesity treatment.
Medical limitation. This module is educational. It does not prescribe a medicine, calculate a dose, or recommend changing the regimen yourself. Decisions to start, increase, reduce, or stop therapy belong to the treating clinician.
01 · Questionnaire
Baseline data
All calculations run locally in the browser. Data are not sent or stored.
02 · Protein
Practical protein table
| Food | Portion | Approx. protein |
|---|---|---|
| Greek yogurt | 200 g | 18–22 g |
| Cottage cheese / quark | 200 g | 24–30 g |
| Eggs | 2 eggs | 12–14 g |
| Fish | 100 g | 20–25 g |
| Chicken or turkey | 100 g | 22–27 g |
| Tofu | 150 g | 18–24 g |
| Cooked lentils | 200 g | 16–18 g |
| Whey protein | 1 serving | 20–25 g |
Guide: about 1.6 g protein per kg current body weight per day. With reduced appetite on GLP-1, prioritize adequate protein. Individual targets may differ with marked obesity or relevant disease — agree them with a clinician. Table values are approximate.
03 · Tolerability
Symptom algorithms
Use these algorithms when GI symptoms recur regularly, persist, or worsen. Mild episodic symptoms alone do not automatically raise the risk level. Serious warning signs still require urgent medical assessment.
Nausea
- • reduce portion size;
- • temporarily use 4–6 smaller meals every 3–4 hours;
- • on high-nausea days reduce fatty and very high-fiber foods;
- • do not go without food all day if small portions are tolerated;
- • check whether symptoms relate to a dose increase;
- • if symptoms persist, contact the prescribing clinician.
Vomiting
- • single episode: small portions and monitor fluid tolerance;
- • repeated vomiting, inability to drink, low urine, or dizziness: medical assessment;
- • do not recommend continuing self-directed dose escalation.
Constipation
- • gradually increase tolerated dietary fiber;
- • keep regular small meals;
- • add tolerated physical activity;
- • assess fluid intake;
- • if no effect, discuss medication options with a clinician;
- • do not recommend magnesium automatically in CKD.
Diarrhea
- • temporarily reduce fatty food and alcohol;
- • watch for dehydration signs;
- • blood in stool, fever, severe pain, or prolonged course need medical assessment.
Reflux
- • reduce portion size;
- • temporarily lower meal fat;
- • avoid intense training right after eating;
- • for persistent or night symptoms, see a clinician about treatment.
04 · Strength
Minimal program to preserve muscle function
- • 2–3 sessions per week;
- • cover main movement patterns;
- • 1–3 working sets;
- • mostly 6–15 reps;
- • leave 2–4 reps in reserve at the start;
- • progress load after confidently hitting the top of the rep range with good form.
Each exercise: 1–3 sets × 6–15 reps. Beginners: start with one or two sets and progress gradually.
Workout B
- • step-up or supported lunges;
- • lat pulldown;
- • dumbbell or machine press;
- • glute bridge;
- • calf raise;
- • core exercise.
05 · Monitoring
Function monitoring
| Metric | How often |
|---|---|
| Weight | once weekly |
| Waist circumference | once monthly |
| Working loads and reps | every four weeks |
| 30-second chair stand test | every four weeks |
| Handgrip strength | if a dynamometer is available |
| Protein and meal count | after dose change or new symptoms |
| GI symptoms | after starting treatment and each dose increase |
Laboratory block
- • HbA1c and glycemia — per diabetes indication and regimen;
- • creatinine/eGFR — with CKD, dehydration, prolonged vomiting or diarrhea;
- • CBC, ferritin, B12, folate, vitamin D and others — not automatically for everyone, but with restricted diet, matching symptoms, or baseline deficiency risk.
06 · After stopping
Preparing to stop and watching for weight regain
After stopping therapy, increased appetite and partial weight regain are common biological outcomes, not a lack of willpower.
- • keep meal structure in advance;
- • continue strength training;
- • keep the protein target;
- • check weight weekly for the first 8–12 weeks;
- • then at least once monthly;
- • review the plan with a clinician if the weight trend is unfavorable;
- • do not self-cycle stopping and restarting the medicine.
In the STEP 1 extension, after stopping semaglutide participants regained on average about two-thirds of prior weight loss within one year.
07 · Special situations
Pregnancy and anesthesia
If pregnancy occurs, stop semaglutide therapy and contact a clinician. The official Wegovy label recommends stopping semaglutide at least two months before a planned pregnancy.
GLP-1 medicines slow gastric emptying. Before surgery or a procedure with general anesthesia or deep sedation, tell the care team about the medicine and the time of the last dose.
There is no universal self-instruction to skip a dose before surgery: the care team decides.
Sources
- FDA. Wegovy Prescribing Information
- EMA. Wegovy EPAR and Product Information
- Mozaffarian D. et al. Nutritional Priorities to Support GLP-1 Therapy for Obesity. Joint Advisory, 2025
- Wilding JPH et al. Weight regain after withdrawal of semaglutide. STEP 1 extension
- Lundgren JR et al. Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined
Educational material. Does not replace medical advice. Individual nutrition and training targets are set with the treating clinician.