Ultimate Guide to GLP-1 and Lifestyle Integration

Losing weight is often more complex than just eating less and exercising more. GLP-1 receptor agonists, like semaglutide (Wegovy, Ozempic) and liraglutide (Saxenda), offer a medical solution by targeting appetite, digestion, and blood sugar levels. Studies show these medications can lead to 10-15% weight loss when paired with lifestyle changes like proper diet and exercise. In Singapore, where obesity starts at a BMI of 25 kg/m², this approach is especially relevant given rising diabetes rates (9.1% of the population).

Key points:

• GLP-1 medications mimic natural hormones to reduce hunger and regulate digestion.
• Options include weekly injections (Wegovy, Ozempic), daily injections (Saxenda), and oral tablets (Rybelsus).
• Pairing medication with protein-rich diets, moderate exercise, and hydration helps maintain muscle and improve results.
• Side effects like nausea or constipation are manageable with gradual dosing and proper habits.

For Singaporeans, GLP-1 therapies are prescription-only and cost S$350–S$800/month. Long-term success requires consistent follow-ups, structured routines, and medical guidance.

Avoiding weight regain after GLP-1 medication | Ohio State Medical Center

How GLP-1 Medications Work

GLP-1 receptor agonists are designed to mimic a natural hormone released after meals, but they’re engineered to last longer in the body - avoiding the rapid breakdown that typically happens within two minutes. This extended action provides sustained benefits.

These medications aid weight loss by increasing feelings of fullness through appetite-regulating centres in the brain. They also slow down how quickly the stomach empties and improve insulin secretion while reducing glucose production in the liver. A newer option, Tirzepatide, takes this a step further by targeting both GLP-1 and GIP receptors. This dual-action approach may deliver even greater results.

Patients can choose between weekly injections or daily oral tablets, allowing for a more tailored treatment plan to match individual preferences.

The effectiveness of these medications is clear. In clinical trials, 87% of participants who combined semaglutide with lifestyle changes lost over 10% of their body weight. In contrast, only 13% achieved similar results with lifestyle changes alone. Beyond weight loss, these treatments offer notable metabolic benefits, such as HbA1c reductions ranging from 0.7% to 2.5%, and they provide cardiovascular protection for adults with existing heart conditions.

For lasting success, combine GLP-1 therapy with a balanced diet, regular exercise, and consistent follow-ups. In the next section, we’ll look at the GLP-1 options available in Singapore to help you choose the best fit for your weight management journey.

GLP-1 Medications Available in Singapore

Singapore offers a variety of GLP-1 medications, each catering to different needs. These include semaglutide in its various forms - Ozempic (weekly injection for diabetes), Wegovy (weekly injection for weight management), and Rybelsus (daily oral tablet). There's also liraglutide, marketed as Saxenda, which is a daily injection for long-term weight management in adults and adolescents aged 12–17 with obesity. Other available options include tirzepatide (Mounjaro), a dual-action medication targeting both GLP-1 and GIP receptors, and dulaglutide (Trulicity), a weekly injectable primarily for managing type 2 diabetes.

Semaglutide (Ozempic, Wegovy, Rybelsus)

Semaglutide stands out for its effectiveness in weight loss. According to the STEP 1 clinical trial published in the New England Journal of Medicine in 2021, 1,961 adults were treated with once-weekly semaglutide (2.4 mg) for 68 weeks. Those in the treatment group lost an average of 15.3 kg (14.9% of body weight), compared to just 2.6 kg (2.4%) in the placebo group. Notably, 86.4% of participants achieved at least 5% weight loss, and 32% lost over 20% of their body weight.

In August 2025, Wegovy received a new indication in Singapore, approved by the Health Sciences Authority for reducing major adverse cardiovascular events by 26% in overweight or obese adults with established heart disease. The oral version, Rybelsus, requires specific dosing instructions - it must be taken each morning with no more than 120 ml of plain water, followed by a 30-minute fasting period before consuming food or other beverages. Pricing for Rybelsus ranges from S$400–S$600 per box, depending on the dosage (3 mg, 7 mg, or 14 mg), while injectable semaglutide options typically cost S$500–S$800 per box.

Liraglutide (Saxenda)

Liraglutide, sold as Saxenda, is a daily injectable option approved for chronic weight management in adults and adolescents aged 12–17 who weigh over 60 kg. Clinical trials indicate that liraglutide can result in approximately 6% weight loss over 56 weeks. This makes it particularly useful for patients who prefer daily dosing or when weekly injectables face supply challenges. To minimise irritation, users are advised to rotate injection sites, such as the abdomen, thigh, or upper arm. For those considering alternatives, the choice between oral and injectable forms often depends on lifestyle preferences.

Oral vs Injectable GLP-1 Options

Deciding between oral and injectable GLP-1 medications often comes down to personal habits and convenience. Weekly injections like Wegovy, Ozempic, and Mounjaro are convenient and generally more effective. On the other hand, daily injections like Saxenda may appeal to those who want to avoid the fasting requirements associated with oral tablets. For patients with needle phobia, Rybelsus offers a welcome alternative, though its daily 30-minute fasting window requires discipline.

"Having both a weekly injection and a daily tablet option allows us to tailor the approach. Some patients prefer the convenience of once‐weekly dosing, while others favour a daily oral routine." - Dr Jana Lim, Family Physician, Singapore Women's Clinic

It’s worth noting that the 14 mg dose of oral semaglutide is roughly equivalent to 0.5 mg of the weekly injectable form, meaning the oral version delivers a lower dose compared to the 2.4 mg weekly injection used for optimal weight loss. Due to global supply shortages, injectable semaglutide has sometimes been difficult to obtain in Singapore. As a result, some patients have transitioned to oral forms or switched to liraglutide to ensure their treatment remains uninterrupted.

Diet Changes to Combine with GLP-1 Therapy

GLP-1 therapy can reduce caloric intake by 16%–39%, which means every calorie you consume needs to pack a nutritional punch. Women eating fewer than 1,200 kcal a day and men consuming under 1,800 kcal may face an increased risk of nutrient deficiencies.

Make protein a priority. If your diet lacks enough protein, up to 20% of your weight loss could come from muscle loss instead of fat. Experts suggest consuming 0.8–1.0 g of protein per pound of body weight (about 1.8–2.2 g per kg) or aiming for at least 30 g of protein per meal. Build meals around lean protein sources like chicken breast, fish, tofu, eggs, or Greek yoghurt. Pair these with high-fibre carbs such as quinoa, oats, or brown rice to help stabilise blood sugar. This focus on protein is crucial for preserving muscle mass while losing weight.

To minimise side effects, choose your foods wisely. High-fat, fried, spicy, and sugary foods can worsen nausea, bloating, and heartburn. Instead, load up on leafy greens, berries, whole grains, and healthy fats from options like avocados, nuts, and olive oil. If nausea strikes, stick to bland foods such as crackers, oatmeal, or boiled vegetables, and sip on ginger tea for relief.

Recommended Eating Patterns

Certain eating styles complement GLP-1 therapy particularly well:

• Mediterranean-style eating: Focuses on healthy fats like olive oil, lean proteins, and fibre, which support heart health and ease gastrointestinal discomfort.
• Low-Carb/High-Protein plans: Limits refined sugars and grains to help preserve muscle and manage blood sugar levels.
• Portion Control: Matches naturally with GLP-1’s appetite-suppressing effects, allowing for smaller meals while maintaining nutritional balance.

Incorporating these eating styles not only enhances the effects of GLP-1 therapy but also lays the groundwork for long-term weight management success.

Nutrition Tips for GLP-1 Patients

Beyond what you eat, when and how you eat can also make a difference.

Aim for four to six small meals a day, eating slowly and stopping when you feel satisfied. This can help prevent bloating and nausea caused by the slower digestion associated with GLP-1 therapy.

Stay hydrated. GLP-1 therapy may reduce your sense of thirst, so aim to drink 2.4–3.0 L of fluids daily. Adding a pinch of salt or an electrolyte powder to your water can improve hydration and may help with nausea. Gradually increase your fibre intake - by adding foods like beans, lentils, berries, and leafy greens - to ease constipation. Just introduce fibre slowly to avoid bloating in the beginning.

"While on a GLP-1 medication, you may experience changes in hunger and even experience food aversions. However, it's essential you're still getting enough nutrients and total calories for proper body functions." - Brittany Werner, MS, RDN, Working Against Gravity

Limit alcohol, as it can disrupt blood sugar levels and worsen gastrointestinal issues. Certain foods like grapes, berries, and pomegranates, which are rich in polyphenols, may even help stimulate your body’s natural GLP-1 production. Lastly, consider taking a daily multivitamin to cover any nutritional gaps, but don't rely solely on supplements - they should complement, not replace, a nutrient-rich diet.

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Adding Exercise to Your GLP-1 Treatment Plan

GLP-1 medications are effective in promoting fat loss, but they can also lead to a reduction in muscle mass - between 25% and 39%, according to studies. For example, the STEP-1 clinical trial on semaglutide showed a 9.7% decrease in lean mass and a 19.3% drop in fat mass. Losing muscle can slow down your metabolism and increase the likelihood of regaining weight.

To counteract this, pairing GLP-1 therapy with regular exercise, especially resistance training, is key. Research indicates that adding structured physical activity to GLP-1 treatment can result in a 10–15% or more reduction in body weight, while also improving heart health. Aerobic exercise over eight weeks has also been shown to significantly enhance insulin sensitivity.

"If you're on these medications, it is so important to integrate strength training into your routine." - Dr. Meghan Garcia-Webb, Obesity Specialist

Timing your workouts properly is also important. High-intensity exercises should be done at least 1.5 to 2 hours after eating to minimise nausea or gastrointestinal discomfort caused by slowed gastric emptying. If you have type 2 diabetes, monitor your blood sugar levels before and after exercising. It’s generally safe to work out when levels are between 5.6 and 13.9 mmol/L. Ms Kala Adaikan, Senior Principal Dietitian at Singapore General Hospital, highlights that consistent exercise can lower blood glucose levels and even reduce HbA1c, potentially decreasing the need for diabetes medications or insulin.

Incorporating these exercise strategies enhances the benefits of your GLP-1 medication and dietary adjustments.

Types of Exercise for Weight Loss

For those on GLP-1 therapy, the ideal exercise plan includes a mix of resistance training, aerobic workouts, and daily movement. Each type plays a unique role in supporting weight loss and overall health.

Resistance training is crucial for preserving muscle mass while your body sheds fat. Aim for 2–3 sessions per week, lasting 20–45 minutes each. Use weights, resistance bands, or your own body weight with exercises like push-ups, squats, and lunges. Functional movements that mimic daily activities can help maintain mobility and reduce the risk of injuries during rapid weight loss.

Aerobic exercise supports heart health and helps burn calories. Try to get 150–300 minutes of moderate-intensity cardio each week, which works out to about 30–60 minutes on most days. Activities like brisk walking, cycling, swimming, or dancing are great options. In Singapore’s warm climate, consider exercising in the cooler mornings or evenings, or opt for indoor workouts like mall walking or gym sessions in air-conditioned spaces.

Daily movement keeps your metabolism active between structured workouts. Small changes - like taking the stairs, walking during phone calls, or gardening - can add up over time. Don’t forget flexibility exercises either. Spending just 10 minutes a day on yoga, tai chi, or stretching can improve joint health and aid recovery as your body composition changes.

Start small and gradually build up your routine for sustainable progress.

How to Start and Maintain an Exercise Routine

Starting slow is the best way to ease into an exercise routine, especially when combining it with GLP-1 treatment. This approach helps you avoid injuries and manage side effects like dizziness or nausea. Begin with low-impact activities such as walking, light stretching, or household chores, and gradually increase the intensity and duration as your body adjusts.

A simple way to gauge your workout intensity is the "talk test" - you should be able to speak in short sentences without gasping for air. This corresponds to a moderate intensity level, or a Rate of Perceived Exertion (RPE) of 4 to 6 on a 0–10 scale.

Safety first. Always carry a fast-acting carbohydrate snack, like an apple or glucose tablets, in case your blood sugar drops during or after exercise. If you use injectable medications, avoid injecting into muscles you’ll be using heavily during your workout to prevent overly rapid absorption. Stay hydrated, wear proper footwear, and use moisture-wicking socks to avoid blisters, especially if you have diabetes.

Consistency is key. Even a short 10-minute daily exercise session can significantly improve health outcomes. To stay motivated, consider joining a group or working out with friends. Over time, aim to incorporate 30–60 minutes of aerobic activity daily, alongside resistance training 2–3 times a week, for long-term results.

Managing Side Effects and Treatment Safety

When combining GLP-1 medications with lifestyle changes, keeping side effects under control is key to long-term success. While GLP-1 medications are generally well-tolerated, some people may experience initial gastrointestinal issues like nausea, vomiting, diarrhoea, or constipation. Other possible effects include fatigue, headaches, dizziness, and even cosmetic concerns such as facial sagging or temporary hair thinning. These side effects are often manageable through gradual dose adjustments and proper medical advice .

Although serious complications are uncommon, they do require immediate medical attention. These include conditions like pancreatitis, gallstones, acute kidney injury (often linked to dehydration), and gastroparesis . If you're using GLP-1 medications alongside insulin or sulfonylureas, watch out for low blood sugar levels. If your blood glucose drops below 3.9 mmol/L, be prepared with fast-acting glucose options, such as juice or hard sweets .

Practical Tips for Managing Common Side Effects

Regular self-monitoring and check-ins with your healthcare provider are essential to ensure safety and effectiveness. Beyond managing immediate side effects, ongoing follow-ups help maintain safe and steady progress. Before starting GLP-1 therapy, your doctor will check for any contraindications, such as a personal or family history of medullary thyroid carcinoma or Multiple Endocrine Neoplasia syndrome type 2 . Follow-up visits also track important health markers and assess for rare mood-related changes, like depression or suicidal thoughts .

If you’re planning to undergo surgery, let your surgeon know about your GLP-1 use. You may need to stop the medication a few days before general anaesthesia to lower the risk of aspiration.

Long-Term Lifestyle Maintenance and Follow-Up Care with Trimly

Achieving your weight loss goals is a major milestone, but maintaining those results is where the real work begins. After initial success, your body naturally resists further weight loss by slowing down metabolism, increasing hunger hormones like ghrelin, and reducing leptin levels, which help regulate appetite. This biological pushback makes long-term weight management challenging without ongoing lifestyle adjustments and medical support.

GLP-1 medications are most effective when integrated into a structured medical plan. Research consistently shows that combining these medications with proper nutrition, physical activity, sleep, and stress management leads to the best outcomes. As Patrick Welch, PharmD, BCACP from Intermountain Health, points out:

"All the clinical trials that showed these medications working also included education on eating and exercise."

Trimly offers a comprehensive support system to help you sustain your progress. Through doctor-led telehealth consultations and free unlimited follow-ups, you’ll have access to ongoing medical guidance without worrying about extra costs. Trimly provides both oral and injectable GLP-1 options, starting from S$350+ per month, and delivers medication right to your doorstep. This convenience removes barriers, allowing you to focus on building sustainable habits.

Tracking Progress and Adjusting Your Plan

A structured approach is key to maintaining success, and regular progress tracking plays a vital role. During follow-up consultations, Trimly monitors key health markers like weight, waist circumference, blood pressure, fasting glucose, HbA1c, and lipid levels. These check-ins allow for timely dose adjustments, typically every four weeks.

Trimly's titration plans are designed to minimise side effects and optimise results. For example, semaglutide treatment starts at 0.25 mg weekly for the first four weeks and is gradually increased to a maintenance dose of 2.4 mg by week 17. This gradual approach, combined with unlimited access to healthcare providers, ensures you’re supported every step of the way.

However, progress isn’t just about the numbers on the scale. Functional improvements, such as reduced breathlessness, better sleep, increased energy, and how your clothes fit, are equally important indicators of success.

Building Sustainable Habits

Long-term success also depends on developing daily routines that reinforce your progress. Focus on protein-rich meals and high-fibre foods to support muscle health and prolong feelings of fullness. Wholegrains like brown rice and oats are great options, as they digest more slowly than refined grains, helping you stay satisfied for longer.

Physical activity is another critical component. Aim for 150-300 minutes of moderate aerobic activity per week, along with muscle-strengthening exercises at least twice a week. You don’t need a gym membership to stay active - simple changes like taking the stairs, getting off the MRT one stop early, or walking during your lunch break can make a big difference.

Don’t overlook the importance of sleep and stress management. Both directly impact hunger hormones and appetite regulation. Consistent meal times and sleep patterns can help prevent overeating and keep your energy levels steady. As Sara Fausett, a Registered Dietitian at Intermountain Health, explains:

"GLP-1s slow food moving through the intestines. It tells your brain it's not hungry. I've had to remind some of my clients that they still need to eat."

Even if you’re not feeling hungry, it’s essential to consume enough nutrients to meet your body’s needs. With Trimly’s expert guidance, you’ll learn how to adjust your eating habits, manage appetite changes, and maintain these healthy behaviours long after reaching your initial goals. Trimly’s personalised approach ensures that sustaining your progress becomes a manageable and rewarding part of your everyday life.

Conclusion

GLP-1 therapy delivers the best results when combined with a structured diet and consistent exercise. This medication works by regulating appetite and slowing digestion, making it a powerful tool in a well-rounded weight loss plan.

Research shows that pairing GLP-1 medications with lifestyle changes can lead to a 5% to 15% reduction in body weight within 6–12 months. Beyond weight loss, these therapies offer additional health benefits, such as improved blood pressure, better cholesterol levels, and a reduced risk of heart attack or stroke for those with pre-existing heart conditions. Even shedding just 5% of body weight can enhance blood sugar management, energy levels, and overall health. This highlights the importance of combining medication with healthy routines to achieve sustainable results.

The real key to long-term success lies in using GLP-1 therapy as a starting point to reset your relationship with food while building lasting habits. Incorporate protein-rich meals, high-fibre foods, and aim for at least 150 minutes of moderate exercise each week to maintain muscle and support your metabolism. Medical supervision is essential to ensure proper dose adjustments and a smooth transition from medication to sustainable lifestyle practices.

Trimly is here to support you every step of the way on your weight management journey. With doctor-led telehealth consultations, unlimited follow-ups, and a choice of oral and injectable GLP-1 options starting from S$350+ per month, Trimly delivers medications directly to your door. This personalised approach combines medical treatment with lifestyle guidance to offer a complete strategy for managing weight. Recognising that genetics, hormones, and metabolism play a significant role in weight management - not just willpower - Trimly’s evidence-based methods are designed to help you achieve lasting weight loss and build habits that stick for life.

FAQs

What is the difference between weekly and daily GLP-1 medications?

Weekly GLP-1 medications, such as semaglutide, are administered through a single subcutaneous injection once a week. These medications are typically adjusted to higher doses, ranging from 1 to 2.4 mg, and can lead to an average weight loss of 12–15%.

On the other hand, daily GLP-1 options, like liraglutide, involve daily injections. These are usually increased to a dose of 3 mg and are associated with a weight loss of about 5–10%. The decision between weekly and daily treatments often comes down to personal preferences, specific health goals, and advice from your doctor.

Regardless of the option chosen, combining these treatments with a balanced diet, consistent exercise, and regular medical check-ups is key to achieving the best outcomes.

What are the best ways to manage side effects of GLP-1 medications?

Managing side effects like nausea, bloating, or constipation from GLP-1 medications can be manageable with a few adjustments. Begin with the lowest prescribed dose and increase it gradually, giving your body time to adapt. For oral tablets, take them on an empty stomach with no more than 120 mL of water, and wait at least 30 minutes before eating or drinking. If you're using injectables, administer them with or without food, but avoid using the medication if it looks cloudy or contains particles.

To help with nausea, sip on clear fluids or try ginger or peppermint tea. Eating small, frequent meals made up of easily digestible foods - like lean protein, non-starchy vegetables, and whole grains - can also make a big difference. Steer clear of spicy, fried, or high-fat foods, as these might make symptoms worse. Staying hydrated is key, so aim to drink about 1.5–2 L of water daily. Light activities, such as short walks after meals, can also support digestion and ease discomfort.

If your side effects persist, worsen, or include severe symptoms like vomiting or abdominal pain, it's important to consult a healthcare provider. With Trimly’s telehealth service, you can conveniently adjust your treatment plan to ensure your weight loss journey stays both safe and effective.

What exercises work best with GLP-1 therapy?

Combining GLP-1 therapy with a well-rounded exercise routine can amplify weight loss, protect muscle mass, and support heart health. Two types of workouts stand out for their effectiveness:

• Resistance training: Think weightlifting, resistance band exercises, or bodyweight movements like squats, lunges, and push-ups. These exercises help retain lean muscle while shedding fat. Aim for 2–3 sessions each week, focusing on moderate-to-high intensity.
• Aerobic activity: Cardio exercises such as brisk walking, cycling, swimming, or jogging are excellent for boosting insulin sensitivity and burning calories. Following Singapore’s health guidelines, aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio weekly.

To keep things manageable, start with low-impact cardio, like 30-minute brisk walks, and gradually add resistance exercises into your routine. A balanced weekly plan - 2–3 resistance training sessions combined with 3–5 cardio workouts - can maximise the benefits of GLP-1 therapy while keeping you strong, healthy, and energised. Tailor your approach to your fitness level and goals for the best results.

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