WEIGHT LOSS Tips & Advice

---

The following are general guidelines & suggestions. Every patient/person is different and may have other specific needs not outlined below.  Discuss any questions/concerns/specifics/health history with provider

Call your local spa if you have any questions or concerns. Our normal hours of operation are Mon-Thu 9am to 7pm, and Fri-Sat 9am to 5pm.

If you have any questions or concerns after hours, feel free to send a text to GOAT and we will get back to you within 24-48 hours.  If it is an emergency or you are in need of medical attention, go to your nearest instacare/hospital or call 911.

How do I dispose of my sharp needles? 

Pick up a sharps container at Walgreens, CVS, or Amazon.

Can I reuse my needles? 

No, you cannot reuse needles.

I’m almost out of my medication, what do I do?

Click this link and fill out the form to refill your prescription.

I have questions, what do I do?

Call GOAT Athletic Spa or send a text to the number that sent you a confirmation text for your first appt (this number goes directly to the front desk).

What do I do about constipation?

- Make sure you stay hydrated

- Get a variety of fruits/veggies/fiber

- Can take an over the counter stool softener such as colace

What do I do if I have indigestion?

- Try to avoid eating right before going to bed

- Sleep propped up

- Avoid laying down for 2 hour after you eat

- Can take an over the counter medication if needed

What medications can or can I not take while on GLP-1 medications?

Check with your primary care provider and/or pharmacist to ensure that the medications/supplements you are currently taking are okay to use in conjunction with any GLP-1.

Is drinking alcohol okay while on a GLP-1?

While not prohibited, you should avoid alcohol while taking a GLP-1 medication.

PROTEIN

• Choose fish/lean poultry/nuts/legumes for protein 
• Reduce intake of red meats/processed meats
• For daily recommendations, look up the protein calculator online (listed below) to find out your goal (based on multiple factors: sex, height, weight, age, activity)
• https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator
• https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
• https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much
   

HYDRATION

- Avoid fruit juices, regular soda, sports drinks due to higher sugar content

- General daily water intake goal per Mayo Clinic:

• Approximately 15.5 cups (3.7 liters) of fluid a day for men
• Approximately 11.5 cups (2.7 liters) of fluid a day for women

- How do you know you are hydrated enough? 

• Your urine will be colorless/light yellow

SODIUM

• Daily intake:  The American Heart Association recommends limiting sodium to less than 2,300 mg/day (preferably less than 1,500 mg/day)
• Prepare food with little to no salt
• Avoid salting your food at the dinner table
• Avoid processed foods and choose nutrient dense foods instead
• Avoid packaged/processed foods
• Opt for frozen/fresh veggies but if eating canned, always drain/rinse

OTHER

• If you binge and make poor food choices at night, try to be done eating by 7-8 pm.  If this is unavoidable make sure you are picking nutritious foods and not exceeding your daily caloric intake goal
• https://www.healthline.com/nutrition/eating-at-night#meal-timing
• Eat a wide variety of fruits and vegetables
• Pick whole grain/whole wheat over enriched flour
• Caloric intake: can use the calculator listed below, myfitnesspal, etc.
• https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

CAFFEINE

Try to limit caffeine intake to <400 mg/day

https://www.hsph.harvard.edu/nutritionsource/caffeine/

WORKING OUT

• Aim for 10,000 steps a day (approximately 5 miles) to help reduce your risk of certain medical conditions (heart disease/high blood pressure)
• Cardio exercise is beneficial for weight loss, Alzheimer’s prevention, mood elevation, etc.
• Strength training is beneficial for muscle building, boosting metabolism, increasing endurance, etc.
• 2 hours prior to working out, hydrate and eat healthy carbohydrates.  Avoid saturated fats and proteins because they digest slower which means that oxygen/energy rich blood isn’t going to be delivered as readily to your muscles
• If you need to eat something within 10-15 minutes of your workout, pick an easily digestible carbohydrate such as an apple or banana
• After your workout, eat something with protein to help with muscle repair/growth https://health.clevelandclinic.org/how-often-you-should-work-out/

SLEEP

Aim for at least 7 hours of sleep each night, however, the amount of sleep you need does change with age (see website: https://www.hsph.harvard.edu/nutritionsource/sleep/ )

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://www.healthline.com/nutrition/how-much-protein-per-day#increased-protein-needs

https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much

https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats