Food

GLP-1s: cutting through the hype

Making sense of weight-loss jabs.

Emiliano Pena

12 Sep 2025 • 9 min read

What are GLP-1s?

Glucagon-like peptide-1 receptor agonists - better known as GLP-1s - are medications that copy what one of your gut hormones naturally does after a meal.

You might have heard of them in the context of the popular weight-loss jabs that have been widely discussed in the media.

GLP-1s slow down how quickly food leaves your stomach and they send “I’m full” messages to your brain, so you often feel satisfied sooner and eat less.

These medications were originally developed for people with type 2 diabetes to help manage their blood-sugar levels. Scientists noticed that people on GLP-1s often lost weight as an “unintentional effect.” After several studies, GLP-1s have now been approved to assist with weight management, in certain cases.

In the UK, that usually means you need to have a body mass index (BMI) of 30 or above, or a BMI of 27-plus together with another weight-related condition (for example, high blood pressure or high cholesterol levels). These rules aim to strike a balance between the benefits and risks.

We are seeing GLP-1s being used by people who simply want to reduce a stubborn belly but are otherwise healthy.

Side effects to expect

Like other medications, GLP-1s may have side-effects.

The most common side-effects are bloating, nausea, and vomiting, though not everyone may experience them. If side effects are severe or you notice no improvement, consider talking with your GP. They may adjust your dose or review management strategies.

Studies also suggest that GLP-1s may cause muscle loss. One-quarter of the weight-loss could actually be lean body mass - you are not just losing fat.

Reduced appetite, reduced nutrients?

A reduced appetite means consuming less food. That might sound ideal for weight-loss, but it could also mean you are missing out on nutrients. If your protein intake goes down, your muscles pay the price. If fruit and vegetables drop off, so might your intake of vitamins and minerals.

The trick? Think quality over quantity. If your plate is smaller, let it still be colourful, protein-rich and balanced with nutritious foods. That way, eating less does not necessarily translate to nourishing less, especially during your weight-loss journey.

Beyond treatment

When you stop GLP-1 treatment, weight tends to creep back. Studies show that - within a year - around 80–85% of people regain most of the weight they lost by using GLP-1s.

To avoid regaining the weight, you need to have built solid habits to help maintain your progress.

Sustainable lifestyle changes

To help maintain results once GLP-1 treatment stops, consider:

A balanced diet, including protein-rich foods. Think of lean meats, dairy, eggs, pulses, tofu, tempeh, nuts, and seeds. Continue having a varied diet to help prevent nutritional deficiencies.
Regular physical activity. Both cardio and resistance sessions count. Resistance training, at least twice a week (30–45 minutes), is particularly recommended to support muscle mass. But overall, any kind of movement makes a difference.
Be mindful of portions. While keeping flexibility and enjoyment at the table.
Focus on smart swaps. Try alcohol-free beer instead of pints, or swap crisps for hummus with veggie sticks.
Notice triggers. Keep a food and mood diary to identify patterns related to stress or emotional eating, and consider ways to manage them.
Seek professional support. From your GP, dieticians or psychologists, in case you need help with medical questions, nutrition guidance, behaviour change or emotional eating.
Progress tracking that actually motivates you. Perhaps tape measurements (for example, waist circumference), how your clothes fit better, or your energy levels? Find what works for you.

Cost, access and long-term questions

In the UK, accessing GLP-1s on the NHS involves navigating strict eligibility criteria. Even then, demand far outweighs supply.

Some people access GLP-1s through private healthcare. Recent price-increases in the available products puts the monthly cost of the treatment at around £300-£400.

If you do opt for private care, verify the credentials of the provider and consult with your GP.

Although short and medium-term safety appears reassuring, long-term safety data on the use of GLP-1s in people without diabetes is still being collected.

Do you really need GLP-1s?

Before starting, ask yourself honestly:

What has been in my way to losing weight until now?
Have I actually tried all realistic lifestyle changes?
Would I consider long-term treatment?
Am I willing to work on a maintenance plan without GLP-1s?

If you still have doubts, consult with your GP and a healthcare professional specialised in nutrition, such as a registered dietitian.

Weighing things up

GLP-1s may make eating less feel easier and may support weight loss in some people. But they are not a magic wand. Expect possible digestive side effects and be prepared to protect your muscle mass. Budget for the costs and plan for the long term.

Start with lifestyle changes: how you eat, how much you move, and how you manage stress. If you still feel GLP-1s are right for you, treat them as a tool, not the foundation. Pair them with solid nutrition, resistance training, and behaviour shifts. Above all, create a plan that helps you achieve sustainable results.

Remember, you are not alone. Your GP can provide valuable guidance based on their medical judgment. Dieticians help turn nutrition science into real-life applications, providing guidance to support balanced nutrition. Clinical psychologists can provide support around stress, body image and emotional eating. There are also support groups available.

Every step of your weight-loss journey counts. Above all, be kind to yourself and allow yourself to enjoy food and the connections it fosters.

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