How to Get the Most Out of Weight Loss Injections

Wegovy and Mounjaro can be powerful tools for weight loss but using them incorrectly can cost you thousands of dollars—and may leave you worse off than when you started.

Here’s how to optimise your treatment and achieve lasting results.

Medications such as Wegovy and Mounjaro have transformed the way we approach weight management. When used correctly, they can be highly effective tools for sustainable weight loss. However, without the right strategy, they can be expensive, uncomfortable, and may even increase the risk of regaining weight once treatment stops.

If you’re considering weight loss injections—or are already using them—understanding how to support your body during treatment is essential for long-term success.

Slow and Steady Weight Loss Is Key

Rapid weight loss may seem appealing, but losing weight too quickly often leads to significant muscle loss along with body fat. Muscle plays a crucial role in maintaining your metabolism, and losing it can reduce your body’s ability to burn calories after treatment ends.

A more sustainable approach is to aim for a daily calorie deficit of around 300–500 calories. This supports steady weight loss while minimising muscle loss, helping you maintain your metabolic health in the long term.

Protein Protects Your Muscle

Eating enough protein is essential during weight loss, particularly when appetite is reduced by injectable medications. Adequate protein intake helps preserve lean muscle mass and supports satiety.

A good target is 1.6 grams of protein per kilogram of your target body weight per day.

For example, if your goal weight is 80 kg, you should aim for approximately 128 grams of protein daily.

What 128 g of protein might look like across a day:

Breakfast:

3 eggs (≈18 g) + 200 g Greek yoghurt (≈20 g) → 38 g

Lunch:

120 g grilled chicken breast → ≈35 g

Snack:

Protein shake (1 scoop) → ≈25 g

Dinner:

150 g salmon or lean beef → ≈30 g

This approach spreads protein evenly throughout the day, supporting muscle preservation and helping you feel fuller for longer.

Tip: If your appetite is low, prioritise protein first at each meal before filling up on lower-protein foods.

Strength Training Is Non-Negotiable

When your body is in a calorie deficit, it will break down muscle unless it has a reason to keep it. Strength training provides that signal.

Aim to include resistance-based exercise at least three times per week. This may include weight training, resistance bands, Pilates, or bodyweight exercises. Consistency matters more than intensity—choose activities you can maintain long term.

Time Your Injection for Maximum Benefit

Many people notice that the appetite-suppressing effects of their injection begin to wear off around days 4–6 of the weekly dosing cycle. This is often when “food noise” starts to return.

Because social eating commonly occurs on weekends, it may be helpful to time your weekly injection so its strongest effects coincide with periods when you’re more likely to overeat. Strategic timing can provide extra support when you need it most.

Use the Scales as a Tool—If It Works for You

Regular weighing isn’t suitable for everyone, and mental wellbeing should always come first. However, if you’re comfortable using the scales, weighing yourself in the morning before eating or exercising can provide useful feedback.

Tracking weight trends can help you understand how recent food choices, hydration, or activity levels affect your progress and support more informed decisions over time.

Manage Side Effects Early

Common side effects such as nausea, bloating, reflux, or constipation shouldn’t be ignored. In many cases, they may indicate that your dose is too high.

Feeling unwell often leads to cravings for high-calorie comfort foods, which can undermine weight loss efforts. If side effects persist or affect your quality of life, speak with your doctor about adjusting your dose or slowing dose escalation.

Coming Off Medication: Why Tapering Matters

Reaching your goal weight is a major milestone—but what happens next is just as important. When weight loss medication is stopped abruptly, the body often responds with intense hunger as it tries to return to its previous weight “set point.”

If muscle mass was lost during treatment, metabolism may be slower than before, increasing the risk of rapid weight regain. Gradually weaning down your dose under medical supervision allows your body time to adapt and improves the likelihood of maintaining your weight loss long term.

The Bottom Line

Weight loss injections work best when they’re part of a broader, structured approach that includes adequate protein intake, strength training, thoughtful dosing, and ongoing medical support. These medications are powerful tools—but lasting success depends on how they’re used.

If you’re considering or currently using weight loss injections, working closely with a healthcare professional can help you maximise results while protecting your health well beyond the scale.