Clinical trials have shown that Mounjaro can lead to substantial weight loss, with participants achieving an average of 21% reduction in body weight over 72 weeks.¹

Here's how to support your results with Mounjaro:

1. Take your medication as prescribed

Never take more than the prescribed dose, it will only increase the chance of side effects and could put your health at risk. Your dose of the medication will increase over time under guidance from your clinician - stick to this advice for safe and effective use. To make sure you're in the routine, you might want to consider assigning a memorable day to take your medication like Mounjaro Monday. Always read the leaflet of any medication you take.

2. Follow a balanced diet

Your diet plays an important role in your weight loss journey. Mounjaro helps control your appetite, but combining it with healthy food choices maximises your results and supports your overall health.

Prioritise protein first: When appetite is reduced, getting enough protein becomes even more important to preserve muscle mass during weight loss. Research shows that GLP-1 users lose approximately 40% of their weight from lean mass, including muscle.² To help preserve muscle during weight loss, aim for 1.2-2.0g of protein per kilogram of body weight daily.³ Include protein in every meal.

Foods to prioritise:

• Lean proteins: chicken, turkey, fish, eggs, Greek yoghurt, tofu

• Whole grains: brown rice, quinoa, oats, whole wheat bread

• Fresh vegetables: leafy greens, broccoli, peppers, carrots

• Fruits: berries, apples, citrus fruits

• Healthy fats: avocado, nuts, seeds, olive oil

Foods to limit:

• High-fat and fried foods (these can worsen nausea)

• Ultra-processed foods high in sugar and salt

• Sugary drinks and alcohol

• Heavy, rich meals that may increase gastrointestinal discomfort

Support your body with vitamins and minerals through varied, whole foods. A balanced diet supports your medication and promotes overall health.

3. Do regular exercise

Aim for at least 150 minutes of moderate-intensity exercise per week. Activities like brisk walking or cycling are excellent choices. Regular exercise boosts your metabolism and supports weight loss. It's also helps to maintain muscle mass when you're losing weight.

4. Stay hydrated

Keeping your body hydrated is crucial, especially when using Mounjaro. GLP-1 medications like Mounjaro can increase your risk of dehydration in two key ways: reduced appetite often means you're consuming less fluid throughout the day, and slower gastric emptying can affect your body's normal fluid regulation.⁴ Additionally, GLP-1 medications may suppress natural thirst signals, meaning you may not feel thirsty even when dehydrated.⁴

Daily fluid guidance: Aim to drink at least 2-3 litres of water daily. This is a general target and you'll need to vary this based on activity level, climate, and body size.

Practical ways to stay hydrated:

• Track your intake using a water bottle with measurements or a hydration app

• Spread fluid intake throughout the day rather than drinking large amounts at once

• Consider electrolyte supplements if you're experiencing vomiting or diarrhoea

• Try unsweetened flavourings like lemon, cucumber, or herbal teas if plain water feels monotonous

• Set regular reminders to drink, especially if your appetite is very low

Proper hydration helps with digestion, can prevent overeating by creating a sense of fullness, and supports your body's adjustment to the medication.

5. Get enough sleep

Quality sleep is fundamental. A study found that sleep-deprived people are more likely to crave snack food and are willing to pay more for snacks compared to when they're well-rested.⁵ This change is linked to increased activity in brain areas related to reward and food valuation, suggesting that a lack of sleep can make snack food more tempting, regardless of hunger levels.

To combat this, aim for 7-9 hours of sleep per night. Good sleep hygiene practices, like maintaining a regular sleep schedule, can support your weight loss efforts.

6. Practice ways of managing stress

Stress can hinder your weight loss progress. High stress levels lead to the production of cortisol, a hormone that can increase appetite. It also affects ghrelin, another hormone that's linked to your appetite. Engage in activities that help manage stress, such as hobbies, meditation, or spending time with loved ones.

7. Address common side effects

Like all medications, Mounjaro can have side effects. Understanding how to manage them can help you stay on track with your treatment and feel more comfortable during the adjustment period.

Nausea:

• Eat smaller, more frequent meals rather than three large ones

• Choose lower-fat foods, as high-fat meals can worsen nausea

• Eat slowly and stop when you feel comfortably satisfied

• Avoid lying down immediately after eating

• Try bland foods like crackers, toast, or rice if nausea is severe

• Contact your clinician if nausea prevents you from eating or drinking enough

Diarrhoea and vomiting:

• Stay well hydrated - sip water or oral rehydration solutions regularly

• Consider electrolyte drinks to replace lost minerals

• Stick to bland, easily digestible foods until symptoms settle

• Avoid dairy, caffeine, and high-fat foods temporarily

• Contact your clinician if symptoms persist for more than 24-48 hours or if you're unable to keep fluids down

Constipation:

• Gradually increase fibre intake through fruits, vegetables, and whole grains

• Ensure you're drinking enough water throughout the day

• Engage in gentle physical activity like walking

• Don't strain - speak to a pharmacist about gentle laxatives if needed

• Contact your clinician if constipation is severe or lasts more than a few days

Most side effects improve as your body adjusts to the medication. If side effects persist, worsen, or significantly impact your daily life, speak to your clinician. They may adjust your dose or suggest additional strategies.

8. Rotate injection sites

To minimise skin irritation, rotate injection sites within the recommended areas each week when using Mounjaro. You can vary sites within one area, such as different spots on the abdomen. The three recommended areas are the abdomen, thigh, and upper arm - avoid injecting elsewhere.

9. Optimise your health with health coaching

Another way to support weight loss is with additional support. Health coaching can support you further, providing personalised guidance, motivation, and sustainable lifestyle changes.

Here's how health coaching can benefit you:

Personalised support: A health coach creates a customised plan that caters to your specific needs, guiding you toward lasting health improvements. Rather than micromanaging your diet or enforcing a strict exercise regimen, they promote small, sustainable changes that benefit your health over time.

Increased motivation and accountability: Staying motivated can be difficult, but a health coach provides the accountability and support needed to keep you focused on your long-term goals, ensuring you remain on the right path.

Establishing healthier habits: Navigating the myriad of diets and nutritional advice can be overwhelming. A health coach offers tailored recommendations to enhance your nutrition without requiring major lifestyle changes. They also help incorporate enjoyable physical activities into your routine, ensuring you find exercises you'll stick with.

Through our app, you can access tailored support and expert advice, putting an invaluable tool right at your fingertips.

Why you might not be losing weight on Mounjaro

If you're not seeing the weight loss results you expected, don't be discouraged. There are several common reasons why progress might feel slow, and most of them can be addressed with practical adjustments.

Is it a plateau or the early titration phase?

The initial doses of Mounjaro (2.5mg and 5mg) are primarily adjustment phases. These lower doses help your body adapt to the medication and minimise side effects. Many people experience minimal weight loss during these first weeks, and that's completely normal. Significant weight loss typically begins once you reach higher doses (10mg and 15mg), where clinical trials have shown average weight reductions of 15-22.5%.¹ This gradual dose escalation is intentional and medically appropriate.

The importance of calorie deficit

Mounjaro is a powerful tool that helps control appetite and reduce cravings, but it doesn't replace the fundamental principle of energy balance. Weight loss still requires consuming fewer calories than your body burns. The medication makes this easier by helping you feel full on less food, but if you're consistently eating at or above your maintenance calories, weight loss will stall regardless of the medication.

Hidden factors that may be affecting your progress:

• Sleep deprivation: Poor sleep disrupts hunger hormones and can undermine your progress. Aim for 7-9 hours of quality sleep per night.

• Chronic stress: Elevated cortisol from ongoing stress can promote fat storage, particularly around the abdomen, and increase appetite. Finding effective stress management techniques is essential.

• Underestimating calorie intake: It's surprisingly easy to consume more calories than you think, especially from cooking oils, sauces, drinks, and portion sizes. Consider tracking your food intake for a week to get an accurate picture.

• Inconsistent dosing: Missing doses or not taking your medication at regular weekly intervals can reduce effectiveness. Consistency is key to maintaining stable medication levels in your body.

What to do:

If you're not losing weight after several weeks on Mounjaro, review with your clinician. They can help identify specific barriers and adjust your treatment plan accordingly. Many people aim for gradual sustainable weight loss. Your clinician can advise on what's appropriate for you

The numan take

Supporting weight loss with Mounjaro requires a comprehensive approach. It's not just about taking the medication - it's about combining it with responsible lifestyle choices. By following these tips, staying consistent, and seeking support when needed, you can optimise your results and work toward your health goals.

References

1. Jastreboff AM, Aronne LJ, Ahmad NN, Wharton S, Connery L, Alves B, et al. Tirzepatide once weekly for the treatment of obesity. N Engl J Med. 2022;387(3):205–16.

2. Ceasovschih A, Asaftei A, Lupo MG, Kotlyarov S, Bartušková H, Balta A, et al. Glucagon-like peptide-1 receptor agonists and muscle mass effects. Pharmacol Res. 2025;220(107927):107927.

3. Garibay D, McGavock J, Procter M, et al. Investigating nutrient intake during use of glucagon-like peptide-1 receptor agonist: a cross-sectional study. Front Nutr. 2025;12:1566498.

4. McKay NJ, Galante DL, Daniels D. Glucagon-like peptide-1 receptor agonists suppress water intake independent of effects on food intake. Am J Physiol Regul Integr Comp Physiol. 2011;301(6):R1755-R1764. doi:10.1152/ajpregu.00472.2011

5. Rihm JS, Menz MM, Schultz H, et al. Sleep deprivation selectively up-regulates an amygdala-hypothalamic circuit involved in food reward. J Neurosci. 2019;39(5):888-899.