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Considering or taking a GLP-1 weight loss medication?

Here's why you still need Real Forking Change.


You’ve probably heard about medications like Ozempic (semaglutide) or Zepbound (tirzepatide). Originally designed to manage Type 2 diabetes, they have quickly become popular tools for weight loss.


This makes sense. Most of us, approximately 66%, have struggled to maintain a healthy body size. Countless diets have failed us, and we’ve been shamed into believing it’s our fault—that we lack willpower or discipline. Fat bias is all around us, and over time we internalize the harmful idea that body size determines self-worth. Who wouldn’t want a medication that can end this blame and shame game once and for all?


GLP-1 medications mimic a natural hormone (glucagon-like peptide-1) that helps us feel full. They slow down digestion, reduce appetite, and even act on brain pathways that regulate cravings, leading to less food noise and fewer episodes of out-of-control eating.


But, like all medications, they come with risks. Knowing your personal risk tolerance and working closely with a doctor is essential. Because these drugs are relatively new in the context of weight loss, we don’t have full data on their long-term safety and effectiveness yet.


Mindset matters too. If you view GLP-1s as a short-term fix that you can stop once you hit your goal weight, as soon as you discontinue the medication, both your weight and cravings will likely return (Rubino et al., 2022). It's possible you're orienting towards these medications with diet mentality, and using them as just another stop on the on-again-off-again merry-go-round. We know that kind of mindset towards weight loss, regardless of what program or tool you're using, doesn't work long-term.


Many people don’t change their eating or exercise habits while on the medication because they suddenly feel more in control around food. Now you're leaving half a cookie on the plate when before you'd eat the whole box! Without new habits in place, if you stop the medication you'll return to old patterns (hello entire box again!).


What are some of the potential side effects?


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One major potential side effect is muscle loss. We want to reduce excess fat—especially visceral fat around our organs—but we don’t want to lose lean muscle. Research shows that up to 25–39% of the weight lost on GLP-1 medications over 36–72 weeks may come from lean mass (Rosenblatt et al., 2024). This is especially concerning since aging already predisposes us to muscle loss, a process called sarcopenia.

That’s why it’s critical to pair these medications with sustainable lifestyle changes. Building habits around nutrition and physical activity, particularly muscle-strengthening exercises.


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Another concerning risk is the potential impact on mental health. These medications act on the brain’s reward pathways, reducing cravings, food chatter, and in some cases even other compulsive behaviors. Some people report drinking less alcohol or noticing a reduction in impulsive behaviors. However, one possible outcome is anhedonia, the inability to feel joy or pleasure. This may show up as feeling numb or losing interest in activities you once enjoyed. In some cases, this can progress to depression or even suicidal thoughts. If you have a history of depression, it’s especially important to work closely with your healthcare provider and carefully monitor for these symptoms while taking GLP-1 medications.


Pairing Real Forking Change with a GLP-1


The Real Forking Change program can minimize potential side effects and equip you with the tools to maintain results if you plan to eventually discontinue the drugs or, without notice, you can no longer take them.


The peace that many people report from reduced cravings and more control around eating while on GLP-1s can be achieved in the Real Forking Change program, whether or not you use these medications. Unlike diets that push you into an on-again-off-again cycle, Real Forking Change builds lasting strategies to maintain weight loss as well as protect your metabolic health, mental health, and emotional wellbeing.


Because the ultimate goal isn’t just weight loss—it’s feeling free, strong, and at peace in your body. That’s Real Forking Change! 






References

  • Harvard T.H. Chan School of Public Health. (2022). Weight stigma and health.

  • Rubino, D., et al. (2022). Effect of discontinuing semaglutide on weight regain in adults with overweight or obesity. Diabetes, Obesity and Metabolism, 24(9), 1553–1564.

  • Rosenblatt, L., et al. (2024). Changes in lean body mass with GLP-1 receptor agonists: A systematic review and meta-analysis. Obesity (Silver Spring), 32(5), 888–900.

  • National Institutes of Health. (2021). Sarcopenia: Understanding age-related muscle loss.

  • National Institutes of Health. (2024). What we know (and don’t yet know) about GLP-1 drugs for weight loss.

  • Scientific Reports (2024). The risk of depression, anxiety, and suicidal behavior in patients with obesity on glucagon like peptide-1 receptor agonist therapy.

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Institute of Integrative Nutrition Certified Health Coach (INHC)
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Disclaimer: I am a certified health coach through the Institute of Integrative Nutrition and a Sugar Detox and Addiction Coach through No Sugar Nation. I am also an ACE Certified Personal Trainer. I am not a doctor, nutritionist, dietician, or psychotherapist. I do not diagnose, distill medical advice or dietary requirements. I offer support for clients to explore their own solutions, believing that they know themselves best, and help them put into action habit changes that support their wellbeing. It is advised to check with your medical provider before changing your nutrition plan or adding exercise.

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Real Forking Change does not discriminate against any person on the basis of race, color, national origin, disability, sexual or gender identity, or age, in admission or participation in its programs, services and activities. 

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