The first weeks on a GLP-1 medication can feel like a lot: a new injection or pill, a quieter appetite and maybe some stomach side effects. A simple routine takes the guesswork out of each day. Here's one you can adapt with your care team.
Your daily routine
| When | What to do | Why it helps |
|---|---|---|
| On waking | Drink a full bottle of water (about 500 ml / 17 oz) | Starts the day ahead on fluids |
| Breakfast | A small, protein-first meal: eggs, Greek yogurt or a protein shake | Protein supports lean mass when meals get smaller |
| Mid-morning | Sip water; take a 10-minute walk | Keeps fluids and movement steady |
| Lunch | Protein + vegetables; eat slowly and stop when comfortably full | Smaller, slower meals are often easier on the stomach |
| Afternoon | Refill your bottle; a nutrient-dense snack if hungry | Fills gaps in fluids and nutrients |
| Dinner | Protein + vegetables; a short walk after | Supports digestion and daily activity |
| Evening | Note how you felt today, including any side effects | Helps your doctor adjust your plan |
Your weekly checklist
- Strength training on at least 2 days a week (CDC guideline)
- About 150 minutes of moderate activity, like brisk walking
- Plan easy, protein-rich meals for the week
- Review your symptom notes, especially around any dose change
Week by week
Week 1: Set the basics
Focus on fluids and small meals. Side effects such as nausea are common early on. In Wegovy's trials, 44% of adults on the 2.4 mg dose reported nausea at some point, compared with 16% on placebo.
Week 2: Build the protein habit
Put protein first at every meal. If whole meals feel too big, try smaller portions more often.
Week 3: Add strength work
Two short sessions of bodyweight moves (squats, wall push-ups, step-ups) are a great start. Read How to protect muscle while losing weight on a GLP-1.
Week 4: Review with your care team
Bring your notes to your next appointment: energy, side effects, fluids and meals. Ask about your personal protein and fluid targets.
When to call your doctor
Call your doctor if you can't keep fluids down, have vomiting or diarrhea that won't stop, pass very little urine, feel very dizzy or faint, or have severe or ongoing stomach pain, sometimes spreading to the back. More in Feeling tired or dizzy on Ozempic or Wegovy?
Where Zibby fits
Many women make one Zibby stick part of the first bottle of the day. It adds sodium, potassium and magnesium, vitamins C, B6 and B12, and 1,360 mg of creatine monohydrate, with zero sugar. It is a small, easy part of the routine above, not a replacement for food, medical care or your prescriber's advice. See what's inside →
More guides
- Electrolytes on a GLP-1: what you need to know
- How much water should you drink on semaglutide or tirzepatide?
- Eating less on a GLP-1? The vitamins worth paying attention to
- Creatine for women on a GLP-1: what the research says
Frequently asked questions
What should I do in my first week on Ozempic or Wegovy?
Focus on small, protein-first meals, steady fluids through the day, gentle movement and noting any side effects to share with your doctor.
How do I avoid feeling sick on a GLP-1?
Smaller, slower meals and steady sipping help many people. If nausea, vomiting or diarrhea is severe or doesn't stop, contact your doctor.
When should I start exercising on a GLP-1?
Gentle walking can usually start right away. Add strength training as you feel ready, and check with your doctor first if you have health conditions.
Sources
- Wegovy prescribing information
- CDC: Physical activity guidelines for adults
- Nutritional Priorities to Support GLP-1 Therapy for Obesity (2025)
This article is for general education and is not medical advice. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.