Every January, weight loss conversations heat up — and this year, GLP-1 medications are front and center.
They do work for weight loss, and for some people, medication is necessary and appropriate. I want to say that clearly.
But here’s the part that often gets overlooked:
GLP-1s don’t teach habits.
And habits are what determine whether weight stays off — or comes back, sometimes with more.
What GLP-1s Can Do — and What They Can’t
GLP-1 medications help regulate appetite and blood sugar. Many people eat less, feel fewer cravings, and lose weight while on them.
What they don’t do is automatically build:
- healthy eating patterns
- strength and muscle
- consistent movement
- good sleep routines
- stress-management skills
And those are the things that protect your health long after the medication stops.
This is why so many people struggle when they come off GLP-1s. Without supportive habits in place, the body simply returns to old patterns — and weight regain becomes very likely.
Why Habits Matter More Than Medication
Your body is incredibly adaptive.
It responds to what you do consistently, not temporarily.
If, while on a GLP-1, someone:
- skips meals instead of learning how to eat balanced ones
- avoids strength training and loses muscle
- neglects sleep and stress management
Then the foundation for long-term health isn’t being built.
But if that same time is used to establish simple, sustainable habits, the medication becomes a bridge — not a crutch.
The Habits That Matter Most
Without giving away all my coaching “secrets,” here are the pillars I focus on again and again:
- Eating in a way that supports energy and blood sugar
Not dieting. Not restriction. Learning how to fuel your body consistently. - Moving your body regularly — especially with strength
Muscle protects metabolism, balance, independence, and confidence. - Prioritizing sleep
Sleep impacts hunger hormones, cravings, mood, and brain health. - Managing stress
Chronic stress changes how the body stores fat and increases cravings — no medication can override that long-term.
These habits are what make change last.
Why This Matters in January
January isn’t about doing everything perfectly.
It’s about asking better questions.
Instead of:
“What will help me lose weight the fastest?”
Try:
“What habits do I need to support my health for the rest of my life?”
Medication may be part of someone’s journey — but habits are what carry you forward.
Where Health Coaching Fits In
This is where health coaching becomes so powerful.
Most people know what they should do.
What they struggle with is:
- consistency
- accountability
- knowing where to start
- making changes that actually fit their life
Health coaching helps bridge that gap — without overwhelm, judgment, or extremes.
If you’re using a GLP-1, thinking about it, or simply wanting to feel better in your body this year, focusing on habits now is one of the best investments you can make in your long-term health.
Here’s to a January focused not just on weight loss — but on building a healthier, stronger future.
If you’d like help creating habits that last, I’d love to support you.
Warmly,
Martha
