Losing weight is one of the most difficult things you can do alone, but new weight loss medications like Wegovy are making it easier for many people to finally lose the weight they want to.

Wegovy helps manage weight loss steadily, giving people a better chance to achieve a healthier lifestyle. If you’re curious about how it works and what you should be eating while taking Wegovy, we’re here to help! Whether you’re wondering how to get the best results or just curious about how to lose weight on wegovy, here’s what makes Wegovy a useful tool for weight loss and what to eat while using it!

How does Wegovy work?

Wegovy contains an active ingredient called semaglutide, which mimics a hormone in the body that helps regulating appetite.

This means Wegovy works by helping you feel full sooner, reducing cravings, and generally helping you feel more satisfied with less food. When patients take Wegovy they find that it becomes easier to control portion sizes and reduce the urge to snack between meals because they feel fuller for longer. However, for real results you need to combine Wegovy with a balanced and nutritious diet.

If you eat unhealthy foods while taking Wegovy, you’ll seriously hinder your progress so we recommend putting together healthy meal plans and prioritising lean meat and fresh fruits and veg.

What to eat while taking Wegovy

When you’re using Wegovy, it’s essential to choose foods that are nutrient-dense, satisfying, and support the medication’s effects. As you reduce your portions it’s important to make sure that the food you do eat is giving your body everything it needs to thrive, this is especially true if you’re starting to exercise seriously.

Focusing on balanced meals with protein, fibre, and healthy fats can help you stay full and energised without overeating.

Tips for a healthy diet

Prioritise protein
Protein is crucial for muscle maintenance and satiety, which helps you feel full longer. Lean meats, fish, eggs, and plant-based proteins like tofu or beans are excellent sources of protein. To avoid getting bored of one type of protein we recommend making sure you get multiple different sources of protein throughout the week.

Fill up on fibre
High-fibre foods like vegetables, whole grains, and fruits promote digestion and keep you feeling satisfied. Fibre is also really important for overall digestive health, just be sure to increase fibre slowly if you aren’t used to it to avoid feeling bloated.

Include healthy fats
Not all fat is bad! Healthy fats, such as those in avocados, nuts, and olive oil, support heart health and help with feeling satisfied. If you’re trying to stay in a calorie deficit just be mindful of how much fat you’re adding to meals that come from things like oil as it can add up quickly.

Stay hydrated
Drinking plenty of water is always important, but especially so with weight loss. It helps you avoid confusing thirst with hunger and it helps to keep your body working well.

Not sure where to start? Here are sample meal plans

Here are two example meal plans—one for people that are happy to eat meat and one for vegetarians—that are compatible with Wegovy and packed with the nutrients you need.

Meal Plan 1

Breakfast: Greek yoghurt with mixed berries and a handful of almonds. Add a teaspoon of honey or a sprinkle of chia seeds for extra texture and nutrition.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a drizzle of olive oil and lemon dressing. Add a small portion of quinoa for fibre.
Dinner: Baked salmon with a side of roasted sweet potatoes and steamed broccoli. Season with herbs like rosemary or dill for flavour.
Snack: Carrot sticks and hummus or a small apple with peanut butter. To keep calories under control we recommend portioning out the hummus as it’s easy to keep snacking on it and go over your recommended calories.

Meal Plan 2

Breakfast: Overnight oats with almond milk, topped with sliced banana, a handful of walnuts, and a sprinkle of cinnamon to taste.
Lunch: Lentil and vegetable soup with a side of whole grain toast. You could add a small green salad for extra fibre and nutrients just be mindful of dressings.
Dinner: Stir-fried tofu with mixed vegetables (e.g., bell peppers, broccoli, and snap peas) and a small serving of brown rice. Season with garlic, ginger, and a splash of soy sauce.
Snack: Sliced cucumber with cottage cheese or a few almonds.

What to avoid on Wegovy

While Wegovy is helping you feel full with less food, there are certain foods and habits that might interfere with its effectiveness.

Sugary snacks, processed foods, and high-calorie sweets can make it harder to stick to your calorie goals. These foods often provide “empty calories” without many nutrients, and they can cause energy crashes that might lead to cravings despite taking Wegovy.

Similarly, deep-fried foods and foods high in unhealthy fats, like crisps, chips, and fried fast foods, are difficult for the body to digest and provide little nutritional value so should be avoided as much as possible while taking weight loss medication.

It’s also a good idea to look at what you’re drinking over the course of the day. We recommend avoiding sugary pop, coffees made with lots of sugar syrups, and high-sugar fruit juices are packed with unnecessary calories. Water, herbal teas, or black coffee are better choices for staying hydrated and avoiding calorie spikes.

Tips for getting the best results!

Getting the best results from weight loss medication involves more than just taking the medication. Making a few lifestyle adjustments can make it far more effective and help you achieve sustainable weight loss that lasts beyond when you stop taking the medication. Here are some simple tips to keep in mind!

Eat mindfully

Slow down and pay attention to each bite. Eating mindfully can help you recognise when you’re truly full, preventing overeating. Try not eating in front of the TV or a screen to pay attention to what you’re eating and pay attention to fullness cues from your body.

Be consistent with meals

Try to keep regular meal times, and avoid skipping meals, which can lead to overeating later in the day. Balanced meals eaten consistently throughout the day will help you keep your energy levels up and support the medication’s appetite-controlling effects. There’s nothing wrong with having healthy snacks as long as you’re mindful about calories, it can help you stay on track and motivated.

Introduce physical activity

While Wegovy is designed to help with weight loss, physical activity will enhance its effects. You don’t need to start with intense workouts or sign up for a marathon, just find activities you enjoy, like walking, yoga, or cycling, and aim for consistency. If you’re not sure where to start you can ask friends and family what they enjoy for inspiration, or look up low impact work out videos on YouTube if you want to start exercising at home. If you’re concerned about starting to recognise we recommend consulting with your GP who can advise you if there’s any level of activity you should avoid.

Track your progress

Losing weight takes time, and the scales don’t always reflect that right away. To help stay motivated and keep track of success, many people find it helpful to keep a journal of their meals, activity, and measurements. You might even find it useful to take photos every week to see the difference.

Make sure you get good sleep

Getting a good night’s sleep is really important for weight loss and overall health. Poor sleep can increase cravings for sugary or high-fat foods, which may counteract the benefits of Wegovy. Where good sleep will help your body recover from exercise and keep you naturally energised. Aim for 7-8 hours of quality sleep each night.

Wegovy can be a valuable support in managing your weight, but it’s most effective when combined with a healthy, balanced diet and some simple lifestyle changes. Choosing the right foods, staying active, and being mindful of what you eat can help you make the most of this medication.
Feeling ready to get started with Wegovy? You can complete our simple assessment online and a member of our pharmacy team will be in touch to discuss your options. We’ answer any questions you have about the medication and help you get started.