Naturally overcome side effects
Up to 97% of individuals experience unwanted side effects of GLP-1 treatments. Luckily, a few lifestyle modifications can help reduce the severity of these unwanted side effects. These include attention to nutrition, physical activity, stress management and targeted nutritional support when needed.
Nutritional Support
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Physical Activity
The most important exercise is the one you will do on a regular basis.
Stress Management
Stress can change the way your body processes food. Some simple techniques can help reduce stomach pain, constipation, and nausea.
Eating habits to minimize severity of digestive symptoms
Limit Distractions
Try to eliminate as many distractions as possible while eating your meals. Do not rush through your meal.
Chew your Food
Eat slowly and chew each bite thoroughly before you swallow. This makes it easier for your body to absorb all the nutrients in the food you are eating. This also allows your body to properly digest food and prevent fermentation in the gut.
Portion size
Pay attention to portion size. Since your stomach is moving slower you may need to eat smaller portions and eat more frequently.
Stop when you are full!
Eat only when you are hungry. Stop eating when you are full. You can always save unfinished food to eat at a later time.
Stay upright after a meal
Avoid laying down for at least 30 minutes after eating
Bed time
Eat your last meal of the day at least two hours before you go to sleep for the night.
Training Tips for Beginners
Muscle building
Incorporate some kind of muscle building program for at least two nonconsecutive days every week. The days in-between exercise just let your muscles rest to avoid injury.
Personal Trainers
If you have the money you can consider hiring a personal trainer but this is not necessary. Many certified personal trainers provider free training videos and programs online. Find one that works well for you and your needs.
Warm up
Do not forget to warm up before any exercise routine. this can include light cardio or dynamic stretching.
The routine
Choose just 8-10 exercises for each session. Include a combination of upper body, lower body, and core exercises. Then perform 5-10 repetitions of each exercise for 2-3 sets. Allow at least 30 seconds of rest between each set. Lift and lower the weight in a controlled manner.
Strength
If your goal is to build muscle that go for more weight with fewer repetitions.
Endurance
If your goal is to build endurance go for less weight with more repetitions.
Stress Management
Acupressure
P6 pressure point is located on the inner wrist about three finger-widths below the crease of the palm. Apply gentle pressure and massage the area for 2–3 minutes. It should not be painful.
Deep Diaphragmatic breathing
To help practice proper breathing place hands on your chest and stomach. Slowly breath in ensuring only your stomach is moving. Inhale through the nose for 4 seconds. Exhale through the mouth for 8 seconds with pursed lips. It helps to pretned you are lightly blowing out a candle.
Even a few minutes of this breathing can help you relax and feel calmer