Prepare for summer outings by planning meals, choosing restaurants with healthy options, and bringing your own food to events.
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How to balance taking Wegovy in the summer
Medically reviewed by
Craig Marsh, Specialist Pharmacist Prescriber (UK)
Table of contents
Medically reviewed by
Mr Craig Marsh
Specialist Pharmacist Prescriber (UK)
on Aug 30, 2024.
Meet Craig
Last updated on Aug 29, 2024.
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Summary:
Prepare for summer outings by planning meals, choosing restaurants with healthy options, and bringing your own food to events.
- Incorporate high-protein and high-fiber foods to increase satiety and help manage side effects.
- Stay hydrated by drinking plenty of water.
- Engage in summer activities like hiking and swimming to keep up with your fitness goals.
- Don’t be overly restrictive or hard on yourself. The occasional indulgence can still play a role in your long-term journey.
Plan ahead
To get ready for a successful summer with Wegovy:
- Plan your meals to keep on top of your diet.
- Participate in activities that keep your fitness level up.
- Eat high protein and fiber meals to manage the side effects.
- Stay hydrated.
Maintaining your lifestyle in the summer while using a medication like Wegovy might feel daunting. With more outings and events, it can be hard to control what you eat. But planning the restaurant you’re eating at or bringing your own food to a BBQ can make sticking to the diet much easier. This may help you keep track of your calories. It’s also a good idea to plan activities with exercise in mind to help you maintain your fitness goals, for example, hiking on a nice day or walking wherever you can.
This doesn’t mean you can’t make the odd exception, though. Being overly restrictive about your weight loss journey can suck the enjoyment out of things, and make you less likely to stick to your plan over time. As long as you’re making healthy, positive dietary decisions more often than not, you should still achieve your goals over time, without having to make drastic sacrifices.
Focus on protein and fiber intake
Protein and fiber are key parts of a balanced diet. They’re also important for weight loss, as they can help you feel fuller for longer.
Benefits of protein:
- Maintaining muscle mass: Protein is needed to build new muscles and maintain existing ones. During weight loss, you might lose some muscle mass, which can affect your strength. Making sure you get enough protein can help prevent this muscle loss and support the growth of new ones (when you exercise). Generally, you should aim for an average of 1-1.2 grams of protein per kilo of your body weight per day (or about 0.45-0.55 grams per pound).
- Energy stabilization: Protein helps stabilize your energy levels, which can help with the fatigue that often comes with weight loss.
- Boosts metabolism: Protein can speed up your basal metabolic rate, causing you to burn more calories at rest.
Summer-appropriate protein sources can include grilled chicken or fish, or plant-based options like tofu and quinoa. Snacks like Greek yogurt with berries, nuts, or hummus with vegetables are great options too.
Benefits of fiber:
- Healthy digestion: Fiber can be great for your digestive health and regular bowel movements, especially when using Wegovy. Dietary changes, and the side effects of Wegovy, can cause gastrointestinal issues. A high-fiber diet can ease side effects, such as bloating, constipation, gas and diarrhea. Raising fiber intake too sharply can cause digestive issues too, though, so it’s best to increase your fiber intake gradually.
- Regulates blood sugar control: Fiber can stabilize energy levels, which could fluctuate with Wegovy.
Fresh fruit, such as berries and watermelon, are great summer-appropriate sources of fiber. Additional sources include leafy vegetables and legumes.
Remember portion control
For effective weight loss while using Wegovy, aim for a calorie deficit of around 500 a day. So if you’re male, aim for around 2000 calories a day, and 1500 if you’re female. BBQs, picnics and summer festivals can make it harder to portion control, though, so here are some tips to help you:
- Use smaller plates – this can help to give you the illusion of eating more food than you actually are.
- Don’t go for an extra serving – limit yourself to one plate when you’re at parties or events.
- Choose high-volume, low-calorie meals – this will help you feel fuller for longer. Oats and rainbow salads are great examples of high volume low calorie meals.
Stay hydrated
Staying hydrated is important for your health and can aid in weight loss. Drinking water before every meal can induce the feeling of satiety, helping you eat less. An easy tip for staying hydrated is to carry a big water bottle wherever you go.
Sometimes thirst can be mistaken for hunger, especially in summer. A test to find out if you’re hungry or not is to drink a glass of water, and then wait for 15 minutes. If you’re not feeling hungry any more, you were probably just thirsty.
It can be easy to get carried away with sugary, alcoholic, or carbonated drinks like pop in the summer. While the occasional one is fine, try to stick mainly to water. Too many sugary drinks can add significantly to your calorie intake without feeling like it.
Water can also help manage Wegovy side effects, such as dizziness and fatigue. Some people might feel the side effects more in the summer months, so staying hydrated is crucial.
Tell your friends
Sharing your weight loss journey with your friends can sometimes be useful, as they can provide encouragement and support. You can plan healthy activities together to make the journey less isolating and more fun. Whether you’re cycling or swimming, having a supportive community around can make the process more enjoyable.
Focus on social activities
Plan activities that don’t revolve around food while using Wegovy. Consider picking up a new hobby like dancing or photography to keep your mind and body active. Engage in regular exercise, such as walking or working out at the gym.
If you love food, plan an outdoor picnic with healthy snacks or a dinner date with home-cooked meals. This can be a fun and rewarding way to enjoy your interests while staying on track with your weight loss goals.
How to stay on track on vacation
When going on vacation, it can be tempting to switch into ‘vacation mode’ and forget about your usual routine. But it’s good to stick to your diet and remember your ultimate goal of weight loss. Here are some ways you can stay on track while still enjoying yourself:
- Plan restaurants. Research restaurants beforehand and consider places that offer healthy options. This way, you can enjoy dining out while making healthy choices.
- Stay active by walking. Try walking whenever possible, as this can be a fun way to explore a new place while burning extra calories.
- Choose activities that keep you active, such as hiking, swimming and dancing.
- Practice moderation. Don’t be too hard on yourself. Allow yourself to have treats.
- Stay hydrated. If you’re travelling somewhere warm, it’s important to stay hydrated throughout the day to cool off. Wegovy can make you feel dizzy and weak. Paired with the warm weather, the side effects might feel worse than usual.
Travelling with Wegovy
When travelling by plane, especially to a warmer climate, it’s important to store your pen correctly. Make sure to keep it within the temperature range (8°C to 30°C). Not doing so can affect the medicine and make it less effective.
If you’re travelling by plane, wrap it in an insulated material, like a towel, with a cold pack. If you’re using an ice pack, make sure it isn’t in direct contact with the pen. It’s also best to store it in your carry-on bag, as this can help make sure it stays safe and protected. When you get to the hotel, place it in the fridge.
If the liquid in the pen seems abnormal, don’t use the pen. The liquid should be clear and colourless. If it doesn’t look right, dispose of the pen safely.
Understand your weight loss journey with Wegovy
Your summer doesn’t have to be boring just because you want to lose weight. With Wegovy, you can still have an enjoyable summer. Simply incorporate plenty of active activities and low-calorie, nutritious meals into your plans.
Remember, weight loss with Wegovy is a journey, so it can take time to get the results you want, and progress doesn’t always go in the same, linear direction. Allow yourself the odd indulgence, but stay on track over the longer term, and you’ll still see results over time.
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