1. Focus on fiber
Fiber refers to carbohydrates that are not digested by the gut. Soluble fiber and
insoluble fiber are two types of fiber that contribute to overall health and metabolism as well as weight management. Fiber passes through the digestive system undigested, and reaches the microbes and friendly bacteria in our gut. These good gut bacteria feed on the fiber and use it for energy. Fiber also contributes to weight loss by slowing the emptying of the stomach, which prolongs satiety and fullness and reduces appetite.

2. Blood sugar balance
After we eat, glucose, or sugar, is released from food into our blood stream. This blood glucose signals the release of the hormone insulin to uptake the glucose from the blood and bring it into our cells for energy. The more glucose that is released, the more insulin is pumped out. Excess blood glucose that is not used by the cells for energy gets stored as fat. Over time, we can become resistant to the effects of insulin, resulting in chronic high blood sugar leading to prediabetes, diabetes, a host of negative health conditions, and weight gain. High sugar and high carbohydrate meals and snacks cause a spike in blood glucose. To
diminish the glucose spike, we want to pair sugary and high carbohydrate foods with high protein and healthy fats. The fat and protein will help balance the sugar and ultimately the blood glucose spike. We also want to think about the order in which we eat our foods. If we start our meal with sugar or high carbohydrate foods, our blood sugar will spike. If we start the meal with fiber (vegetables) , protein, or fat, followed by the carbohydrate, the blood sugar spike will be more controlled. This means less of a glucose spike, less insulin, and less fat storage.

3. Prioritize whole foods, ditch processed foods
Whole foods, or real foods, are single-ingredient foods that are unprocessed. Whole
foods are typically packed with minerals, vitamins, and nutrients that promote health. When we get our calories from whole foods, the quality of protein, fat, and
carbohydrates are going to be much healthier and more nutritionally dense.
Processed foods typically contain additives, inflammatory oils, excess refined sugar, and artificial trans fats. These ingredients are linked to weight gain, diabetes, and obesity.

4. Hydration
Our cells are made up of about 60% water. We need to be properly hydrated for our cells to function at their best. While hydration is important for overall health and metabolism, it is also essential for weight management. Thirst cues are often mistaken for hunger cues, as the area of the brain, the hypothalamus, controls both hunger and thirst. We need 2-3 liters of water per day to stay adequately hydrated.

5. Exercise and movement
We all burn calories simply by being. When we add in an exercise routine and movement, we burn additional calories. An exercise routine is essential for heart health, bone and muscle health, mental health, disease prevention, and weight management. This should be a mix of strength training, resistance training, and cardio. These types of movement allow us to build muscle and increase lean muscle mass, reduce fat, and ultimately improve our metabolism. While it is possible to lose weight without exercise, including movement and exercise into your weekly routine will accelerate weight loss. Walking daily is a great place to start!

By:

Lauren Steiner, MS, RDN, LDN

Registered Dietitian

https://osoanutrition.com/

Effecty’s Guide to Diet and Lifestyle While on GLP-1 medication

Welcome to Effecty’s guide on enhancing your weightloss  journey with GLP-1 receptor agonists. At Effecty, we understand that these medications can revolutionize weight management and blood sugar control. But, the true key to success lies in harmonizing medication with positive lifestyle changes. Join us as we explore how to maximize your GLP-1 therapy with effective diet and lifestyle strategies.

Understanding GLP-1 Receptor Agonists:

Here at Effecty, we're excited about the potential of GLP-1 receptor agonists. These medications work by mimicking the natural hormone GLP-1, aiding in blood sugar regulation and appetite control. They're making waves in the healthcare community for treating conditions like type 2 diabetes and aiding in weight loss.

Effecty’s Dietary Recommendations:

Pairing your GLP-1 therapy with a nutrient-rich diet can significantly boost its effectiveness. Here’s how Effecty suggests you approach your diet:

• Balanced Diet: Emphasize a variety of vegetables, fruits, lean proteins, whole grains, and healthy fats in your meals. This is the cornerstone of Effecty’s nutritional philosophy.
• Mindful Carbohydrate Intake: At Effecty, we advocate for choosing complex carbs that provide sustained energy and are rich in fiber, enhancing blood sugar management.
• Portion Control: With GLP-1s potentially reducing appetite, Effecty recommends listening to your body and adjusting portion sizes accordingly.
• Hydration: Effecty understands the importance of hydration, particularly to counteract potential gastrointestinal side effects.

Managing Side Effects with Effecty’s Tips:

While GLP-1s are effective, they may cause side effects. Effecty suggests eating smaller, more frequent meals and avoiding overly rich foods to manage these. If side effects persist, we recommend consulting with your healthcare provider.

Physical Activity: The Effecty Way:

At Effecty, we believe in the power of exercise to complement your GLP-1 treatment. Whether it’s a brisk walk or a swim, incorporating regular physical activity is a key aspect of our wellness approach.

Lifestyle Adjustments with Effecty:

Your journey with GLP-1s extends beyond medication. Effecty emphasizes the importance of good sleep and effective stress management for holistic health.

The Long-Term Perspective with Effecty:

Remember, your journey with GLP-1 therapy is a marathon, not a sprint. Effecty encourages patience and flexibility in your long-term health plan.

Conclusion:

By adopting Effecty’s balanced approach to lifestyle while on GLP-1 receptor agonists, you’re enhancing your medication's effectiveness and paving the way for a successful health journey.

Join the Effecty Community:

Have questions or want to share your experiences? Engage with the Effecty community in the comments, or consult your healthcare provider for personalized advice. And don’t forget to follow Effecty for more insightful health tips and updates!

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Effecty’s Fitness Guide: Staying Active While on GLP-1 Medications

Introduction:

At Effecty, we recognize that starting a GLP-1 receptor agonist can be a game-changer in your health journey. But to truly harness the full potential of these medications, pairing them with the right fitness routine is crucial. Let's dive into Effecty's top fitness tips for those on GLP-1s.

Understanding the Role of Exercise on GLP-1s:

Before we jump into the tips, it's essential to understand why exercise is so important when you're on a GLP-1 medication. These drugs not only help with weight management and blood sugar control but can also be more effective when combined with regular physical activity.

Effecty’s Fitness Tips:

• Start Slowly: If you're new to exercise or getting back into it, Effecty advises starting with low-intensity activities. Walking, yoga, or light swimming are great options. It's all about listening to your body and gradually increasing intensity.
• Incorporate Cardiovascular Exercises: Activities like brisk walking, cycling, or aerobics are excellent for heart health and can enhance the weight loss effects of GLP-1s. Effecty recommends finding a cardio activity that you enjoy for consistency.
• Strength Training: Building muscle can improve metabolism and support weight management. Effecty suggests incorporating light weightlifting or bodyweight exercises into your routine at least twice a week.
• Stay Flexible: Flexibility exercises such as stretching or yoga not only improve joint health but also reduce the risk of injuries. Effecty encourages making flexibility a key component of your fitness regimen.
• Monitor Your Blood Sugar: Especially important for those with diabetes, Effecty reminds you to monitor your blood sugar levels before and after exercising.
• Hydration and Nutrition: Staying hydrated and fueling your body with the right nutrients pre and post-workout are essential. Effecty’s nutritional guides can help you make the best choices.
• Listen to Your Body: With GLP-1s, you might experience changes in appetite or energy levels. Effecty advises adjusting your exercise routine accordingly.
• Consistency is Key: Regular physical activity, even in small doses, can make a significant difference. Effecty encourages setting realistic goals and sticking to them.

Special Considerations:

• Remember that GLP-1s can cause gastrointestinal side effects, so avoid intense workouts immediately after taking your dose.
• If you're experiencing side effects that hinder your ability to exercise, consult with your healthcare provider.

Conclusion:

Combining GLP-1 receptor agonists with a tailored exercise plan can significantly enhance your health outcomes. At Effecty, we're committed to guiding you through every step of your fitness journey while on these medications.

Engage with Effecty:

We’d love to hear about your fitness journey on GLP-1s! Share your stories or questions in the comments, and follow Effecty for more health and fitness tips tailored to your medication plan.

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