What Actually Helps With Weight Loss on Mounjaro or Wegovy?

GLP-1 medicines work by influencing appetite-regulating pathways, which many people find reduces hunger and helps them eat less — but what you eat and how you move still shapes outcomes meaningfully. Here is a practical overview of the factors that commonly support progress.

Protein-rich foods and vegetables

Many people on GLP-1 medicines find that prioritising protein at meals helps preserve lean mass while losing weight. Good options include eggs, fish, chicken, turkey, and lean cuts of other meats. vegetables that support weight loss — such as leafy greens, courgette, broccoli, and peppers — add volume and fibre without many calories, which suits a reduced appetite well.

Smart carbohydrate choices

Whole-grain cereals and granola with low added sugar tend to sit better than refined options. Greek-style yoghurt (or yogurt, depending on preference) is a useful high-protein, lower-calorie choice — see our guide to the best yoghurt choices for weight loss for more detail. For drinks, water and unsweetened options are generally better companions than juice or milkshakes, which can add calories quickly when appetite is already suppressed.

Exercise that fits GLP-1 life

Resistance-based lifts (such as squats, deadlifts, rows) help maintain muscle during a calorie deficit. Cardio — including swimming, cycling, and brisk walking — supports overall energy expenditure and cardiovascular health. For a deeper look at effective cardio choices, the best cardio workouts for weight loss page covers these in more detail. General guidance suggests a combination of both tends to outperform either alone, but any movement is better than none, and what you enjoy is what you will stick with.

What about statins and supplements?

Statins are cholesterol-lowering medicines prescribed for cardiovascular reasons — they are not prescribed for weight loss and have no established role as a weight-loss intervention. If you have questions about any medication you are taking alongside your GLP-1 prescription, speak with your prescriber or doctor. Similarly, supplements marketed for weight loss vary widely in evidence; your prescriber is the right person to advise on anything beyond your prescribed treatment. For a more grounded look at what foods genuinely help, see our guide to the best nuts for weight loss.

The progress picture is wider than the scale

Plateaus are common and normal — they do not mean the medicine or your habits have stopped working. Factors like sleep quality, stress, hydration, and muscle gain can all affect what the scale shows on any given day. Tracking measurements, energy levels, and mood alongside weight gives a far more complete and motivating picture. You can also explore our wider weight loss tracking guide for a fuller overview of how to approach the journey.

One of the most practical things you can do on a GLP-1 journey is capture your data consistently, so you can see what is actually moving the needle. GLP Trackr's weight and body tracking feature lets you log your weight, measurements, and weekly changes in one place — turning scattered weigh-ins into a clear trend you can actually learn from.

Beyond the scale, the app's insights and analytics surface patterns you might otherwise miss: how your sleep or protein intake on a given week correlates with your progress, and whether a plateau is likely to resolve on its own. A plateau forecast based on your own data is far more reassuring than guessing.

If you want to track how well your food choices are supporting your protein and calorie targets, GLP Trackr's AI photo-scan food logging means you can snap a meal and get a nutrition breakdown instantly — useful when appetite is low and you are eating smaller portions that are harder to estimate. Check out our page on choosing the right scales for weight loss to make sure the data you feed in is as accurate as possible.

Whatever your starting point, tracking your whole journey — food, movement, weight, mood, and energy — gives you and your prescriber a much clearer picture than relying on memory alone. GLP Trackr is free to try for 7 days; download it on the App Store or Google Play and see your progress start to take shape.

GLP Trackr provides general information and tracking tools to support people already on a prescribed GLP-1 medicine — it is not a substitute for advice from your prescriber or doctor. If you have any concerns about your progress, symptoms, or any other medication you are taking, always discuss them with your healthcare professional.