Wegovy helps you lose weight, but how much you lose, and how quickly you lose it also depends on your diet and lifestyle. To help, our clinicians have put together their top 5 ways to help you increase your weight loss on Wegovy.
Because to get the best results, it’s important to focus on more than the injection alone. In this guide, we'll explain how exercise, diet, hydration, sleep, and small daily habits can help you lose weight more effectively.
Three Key Takeaways
Getting regularexercise, staying on top of your nutrition, and keeping hydrated are the most effective ways to boost your weight loss on Wegovy.
Good sleep and managing stress can make a real difference to your progress.
Building long-term healthy habits help you lose weight faster, and keep it off after treatment
How to increase weight loss on Wegovy
Taking Wegovy is only part of the weight loss process. Your daily habits have a big impact on results.
Exercise - burns calories, protects muscle, and improves fitness.
Balanced nutrition - eating nutrient-dense foods helps control hunger and support energy.
Hydration - drinking enough water supports appetite control and digestion.
Sleep - good rest improves hormone balance linked to hunger and metabolism.
Lifestyle support - routines like meal prepping or joining a support group help you stay motivated for long-term success.
“While you can boost your weight loss and make Wegovy more effective with diet and lifestyle changes, it’s important to remember that weight loss is a marathon, not a sprint. By losing weight at a slower, steadier pace, you’re more likely to build long-term healthy habits for weight loss that lasts. Losing weight too quickly can lead to side effects and can make it harder to keep it off. We’re here to help you achieve your goals and stay there.”
The best exercises for weight loss on Wegovy are a mix of cardio, strength training, and resistance exercises, but you don’t have to start there. We know exercise can feel challenging at the beginning of your weight loss journey, so focus on moving more in small, simple ways. Try:
taking the stairs instead of the lift
walking to the next bus stop
getting off the train a stop early
Every little step adds up and before you know it, you’ll be taking much bigger ones.
Best cardio exercises for weight loss
Anything that gets your heart rate up is a great cardio exercise for weight loss. Try things like:
Running
Swimming
Cycling
Pilates
Aqua aerobics
Dancing
Tai Chi
If you’re not up to running quite yet, set yourself a goal of doing a short walk as briskly as you can. Try to maintain it for a week before increasing your speed or distance as you get more confident.
Best gym exercises for weight loss
If you have access to a gym, treadmills, cross-trainers, and rowing machines are great for burning calories. HIIT classes are also effective, using short bursts of effort followed by rest to boost metabolism and support fat loss.
If you’re not feeling very fit yet, start slow! Light cycling, walking on the treadmill, or gentle resistance exercises are all great ways to ease in and build confidence over time.
Resistance exercise and strength training for weight loss
Resistance exercise and strength training are key for maintaining and building muscle while losing weight. More muscle helps your body burn calories more efficiently, even when you're not exercising.
You don’t need heavy weights or a gym to get started. Simple, beginner-friendly exercises like bodyweight squats, wall push-ups, seated leg lifts, or resistance band exercises can be done at home. As you build confidence, you can gradually increase the intensity with light dumbbells or household items like water bottles.
Get the right nutrition
Wegovy reduces your appetite, but the foods you choose still play a big part in your results. Eating a balanced diet helps you lose weight healthily, while limiting processed and high-sugar foods supports long-term success.
Eat Foods Like
Examples
Oily fish
Salmon, tuna, mackerel
Lean meats
Lean cuts of pork, lean cuts of beef
Poultry
Chicken, turkey
Whole grains
Oats, whole wheat, quinoa, brown rice
High-fiber vegetables
Dark green leafy vegetables, bell peppers, carrots, peas, sweet potatoes
Fruits
Berries, apples, cantaloupe, peaches, avocado
Avoid Foods Like
Examples
Fried and fatty foods
Fries, fried chicken, full-fat dairy products, fatty cuts of meat
Processed foods
Processed meats (e.g., bacon), fast food, certain frozen meals
Sweets and desserts
Cakes, cookies, sweets
High-sugar drinks
Sodas, sweetened teas, energy drinks, high-sugar fruit juices
Alcohol
Beer, wine, spirits
Our pharmacists give you all the information you need to help find the best Wegovy diet for your journey.
The role of hydration in Wegovy weight loss
Staying well hydrated helps support weight loss by aiding digestion, improving appetite control, and boosting energy levels, making it easier to stick to your eating plan.
How much water should I drink on Wegovy?
Most adults should aim for 6 to 8 drinks a day including water, tea, coffee, and low-sugar drinks. You may need more if you exercise regularly or in hot weather.
Why hydration matters for weight loss
Drinking enough water can help you feel fuller between meals, support digestion, and reduce the chance of constipation (a common side effect of Wegovy). Good hydration also helps your body use stored fat for energy during weight loss.
How important is sleep to increase weight loss on Wegovy?
Getting enough sleep is key to successful weight loss. Evidence shows that sleeping less than 7 hours a night can increase hunger and raise the risk of obesity - partly due to changes in appetite hormones like ghrelin and leptin.
Here’s how this works:
1. Ghrelin is the “I’m hungry” hormone.
What it does: Tells your brain you’re hungry.
Effect of little sleep: Your body makes more ghrelin, so you feel hungrier than usual.
2. Leptin is the “I’m full” hormone
What it does: Tells your brain you’re satisfied and should stop eating.
Effect of little sleep: Your body makes less leptin, so you don’t feel as full after eating.
The result?
Less sleep means you have more ghrelin and less leptin, so you’ll feel hungrier, crave high-calorie foods, and eat more than you need.
Try to aim for 7 to 9 hours of good-quality sleep each night. This what’s usually needed for most adults.
Lifestyle changes for better Wegovy results
Simple daily habits can make Wegovy more effective. Choosing healthier snacks, planning meals, and finding support all help you stay consistent and improve long-term results.
Healthy snacking swaps
Swapping high-calorie snacks like crisps, sweets, and biscuits for healthier options can make a big difference. Fruit, nuts, Greek yoghurt, and protein-based snacks provide energy and keep you fuller for longer.
Meal prep for success
Preparing balanced meals in advance helps with portion control and reduces the temptation of processed or takeaway food. Planning your meals also makes it easier to include protein, vegetables, and wholegrains, which support steady weight loss on Wegovy.
Finding motivation and support
Weight loss is easier when you feel supported. Joining a weight loss group,online community, or even sharing progress with friends and family can help you stay motivated.
Frequently asked questions
What’s the best exercise for weight loss on Wegovy?
A mix of cardio and resistance training gives the best results. Cardio burns calories quickly, while resistance training protects muscle and boosts metabolism. Combining both supports faster, healthier weight loss.
Should I do cardio or resistance training on Wegovy?
We recommend doing cardio and exercising in general while on Wegovy. It boosts your metablosim and helps you stay in a calorie deficit.
What should I eat while taking Wegovy?
Choose lean protein, fruit, vegetables, wholegrains, and healthy fats. Limiting processed foods and added sugars will support your weight loss.
How many calories should I eat on Wegovy?
The NHS recommends 1900 calories for men and 1400 calories for women to be in a ‘calorie deficit’.
This means reducing your intake by about 500 to 600 caloriesper day for steady weight loss. However, this can differ from person to person and will depend on your current weight.
How much protein should I eat on Wegovy?
Protein helps preserve muscle and keeps you fuller for longer. Most adults need at least 0.75 g of protein per kg of body weight daily, and higher amounts (around 1.2 to 1.6 g/kg) may help with weight loss and muscle maintenance. Good sources includemeat, fish, eggs, beans, and dairy.
Does sleep affect weight loss results on Wegovy?
Yes. Poor sleep raises hunger hormones and increases cravings, making weight loss harder.
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