Managing Eating At Christmas When You're Taking GLP-1 Weight Loss Medications

In this article, we’ll explain how to navigate Christmas while taking GLP-1 weight loss medications like Mounjaro or Wegovy. We’ll answer questions such as what to expect during the festive season, how to manage common side effects and how to enjoy holiday treats without compromising your weight loss. The tips we will provide will be practical and designed to help you achieve the perfect balance between celebrating and staying on track with your weight loss goals.

Key Takeaways

Here are the 5 biggest takeaways from this article about eating at Christmas whilst using weight loss medications:

• GLP-1 medications reduce appetite and "food noise”, making it easier to eat smaller portions and enjoy festive treats in moderation without feeling overindulged.

• Sticking to your dosing schedule, and sticking to regular habits like mindful eating, a balanced diet, and physical activity are key to staying on track during the festive season.

• Enjoy holiday favourites like mince pies and chocolates in moderation, but prioritise protein-rich meals, festive vegetables, and hydration to support your health and digestion.

• Common side effects like nausea, bloating, and constipation can be mitigated by adjusting dosing times, staying active, eating smaller meals, and limiting alcohol consumption.

• Slight weight gain or a pause in weight loss during the holidays is normal and doesn’t signal lost progress. GLP-1 medications are designed for long-term results.

What should I expect this Christmas if I'm taking GLP-1s?

If this is your first Christmas on GLP-1 weight loss medications, you might notice the relationship you have with food has changed. GLP-1 medications not only help to reduce your appetite but also make it easier for you to not think about food during Christmas. You may find it easier to eat smaller portions of festive foods like mince pies and chocolates rather than binging. This means you can still enjoy seasonal food while avoiding uncomfortable, overly-full feelings associated with Christmas indulgence.

Consistency is key when taking GLP-1s at Christmas

Consistency is key when taking GLP-1 medications, especially at Christmas. Sticking to regular habits like prioritising balanced meals, eating mindfully and listening to your body can help you stay on track. It is important to remember that these medications are most effective when used alongside a healthy routine, balanced diet and regular exercise.

Find a healthy balance between eating festive treats and getting good nutrition

Finding a healthy balance between Christmas treats and good nutrition is key to enjoying Christmas while staying on track. Eating a few mince pies or chocolates in moderation won’t undo your progress, but it’s important to prioritise nutritious foods too. Focus on protein-rich options like turkey, fish, or plant-based proteins to keep you satisfied and add festive vegetables like roasted carrots, brussels sprouts and parsnips for fibre and essential nutrients. Staying hydrated by drinking plenty of water will also support digestion and overall well-being over Christmas.

Manage expected side effects strategically

Managing side effects can help you enjoy the festive season whilst using GLP-1 medications like Mounjaro or Wegovy. Only a small number of people experience side effects when using these medications, with the most common being:

• Nausea

• Bloating

• Constipation

To ease side effect symptoms, consider adjusting your dosing schedule (with approval from your doctor), staying active with walks to aid digestion and eating plain, stomach-friendly foods like crackers or bananas when side effects peak.

Eating smaller meals and snacks rather than large portions can also help, as well as limiting alcohol to avoid making side effects worse.

Expect some fluctuations in your weight during the festive period

Expect some fluctuations in your weight during the festive period and remember that this is completely normal. If you notice a slight gain or a pause in your weight loss, don’t be discouraged as it doesn’t mean your progress is lost. Research shows that the average weight gain over Christmas is 0.37kg and most people gain no more than a kilogram. 

GLP-1 medications are designed for steady, long-term weight loss, so a few Christmas indulgences won’t completely alter your journey. Christmas can be a difficult time for many people so prioritising your mental health as well as your physical health is important too [1].

Stick to the dosing schedule recommended by your doctor

GLP-1 medications like Mounjaro, have doses that gradually increase to the most effective level [2]. Consistency is crucial for achieving sustainable weight loss and minimising side effects. While it might be tempting to skip a dose over Christmas, staying on track with your medication ensures you continue to experience the benefits of it. 

Ensure your medication supplies are ready for festive travel plans and Christmas delivery services

Make sure your medication supplies are ready well in advance to avoid any disruptions during the festive season. Running out of your GLP-1 pens over Christmas could set back your progress, so it’s important to order your pens from UK Meds early. At UK Meds, you can find information on our Christmas delivery times here.

If you’re travelling, plan ahead to make sure you have enough medication to cover your time away, and make sure you can keep your pens chilled whilst you are travelling.

What can I do to maintain my weight loss progress during Christmas?

Maintaining your weight loss progress during Christmas is all about balance between enjoying the season and sticking to healthy habits. Focus on a balanced diet that includes plenty of fibre, lean proteins and healthy fats to keep you feeling full and satisfied. Pair this with regular physical activity like a walk. Staying hydrated is also key, so aim for 6–8 glasses of water a day.

GLP-1 medications like Wegovy or Mounjaro will support your progress by managing your appetite, but they work best when combined with good nutrition and exercise. Small changes, like limiting junk food, alcohol and processed snacks while adding more fruits and vegetables, can make a big difference [3].

Sources

[1] Mental Health During Christmas: Tips for Well-Being in the Festive Season - UK Meds

[2] Mounjaro dosing & titration: Which tirzepatide dosage do I need? - UK Meds

[3] Service updates │ Royal Mail Group Ltd

Further Reading

A Prospective Study of Holiday Weight Gain - PMC

Effect of the Holiday Season on Weight Gain: A Narrative Review - PMC

Holiday eating on weight loss medications | BCM.

Don’t use weight-loss jabs to counter Christmas indulgence, warn experts | Health | The Guardian