Your GLP-1 Holiday Guide: How to Thrive (Not Just Survive) This Season

In this article:

• Holidays can be different experiences when you’re on GLP-1 medications. It’s a good idea to plan ahead so you can thrive during this time.
• Some people may comment on your weight loss or use of GLP-1 medications. Have some neutral, polite, and dismissive answers ready.
• If you’re traveling, make sure your medications are packed properly, you have enough doses to get through your trip, have extras in case of delays, and set a timer to remind you to take your medications. 
• Eat slowly, limit fat and sugar, and drink plenty of water to reduce side effects from GLP-1 medications. 
• Look for opportunities to be physically active without it being burdensome. 
• Lark can help you stay motivated and on track during the holiday season and every day with 24/7 coaching towards your health and weight loss goals.

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Are you ready for the holidays? If you’re taking a GLP-1 medication, there’s a lot to think about before your holiday meal, especially if it’s a big meal with a lot of guests. Increasing numbers of Americans are using GLP-1 medications like semaglutide (Ozempic®), liraglutide (Victoza®), or tirzepatide (Mounjaro® or Zepbound®). If you’re among them, here are some things you can do to prepare for a holiday meal, make sure you continue to take medications properly if you’re traveling or on a different schedule, avoid side effects, and get joy from the holiday. 

Managing People’s Comments with Grace and Confidence

People might comment on anything related to weight loss, whether it’s about how much weight you’ve lost, that you haven’t lost as much weight as they expected, or about your use of GLP-1 medications. You don’t owe them any explanations, and you don’t need to be defensive.

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Prepare a few short responses. Goals are to be polite, to avoid offering information that you don’t want to discuss, and to close the subject of conversation if you don’t want it to continue.

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Here are some examples. 

• “Thanks, I feel great!”
• “I’m working on this issue with my doctor, thanks.”
• “I’m focusing on my health right now. How are things going with you?”
• “Thanks, everything’s good! How have you been?”

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It can be helpful to beef up your support system during this time. Identify one or more people who support you and with whom you can talk openly. Ask if it’s okay to phone them if you feel stressed or need to talk. Reputable online forums and support groups can also be good places to find support. 

Continuing Taking Medications as Prescribed

Holidays can get hectic, as schedules can change, you may be seeing friends or relatives from out of town, or you may be traveling yourself. Make sure you are prepared for the situations you may be in so that you can continue to take your medications properly. 

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Here are some tips for traveling.

• If you’re traveling, pack enough doses for the trip plus a little extra in case your return gets delayed
• If you’re flying, pack your GLP-1 medication in your carry-on bag in an insulated travel case with a cold pack. Include a prescription label and a note from your doctor to avoid delays getting through airport security
• Remember to bring syringes, alcohol swabs, and a sharps container

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It’s also good to set a reminder on your phone, especially if your daily schedule changes during the holidays or if you’re changing time zones. Usually, you’ll do your weekly injection on the same day and at the same time in your local (destination) time zone as your home zone, but ask your healthcare provider to be sure. 

Avoiding Side Effects with Holiday Meals

Taking GLP-1 medications can lead to side effects like nausea, bloating, vomiting, and diarrhea. Holiday meals can make them worse if you eat too much,too fast, or you consume too much fat or sugar. Taking care with what you eat and how you eat can reduce your risk of experiencing side effects and make them less severe if they occur.

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Here are some tips for reducing side effects from holiday meals. 

• Eat slowly and chew your food thoroughly
• Serve yourself small portions, and pause before refilling your plate
• Fill your plate with lean protein like skinless turkey, and plain vegetables like raw vegetables, greens, and roasted vegetables 
• Limit fatty foods like fried appetizers, creamed corn, skin from turkey, fatty ham, and buttery mashed potatoes
• Limit sugary foods like candied yams, pies, and cheesecake
• Drink plenty of water

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Here are some nutritious items for your holiday meal.

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It’s also important to remember that many people have a lower tolerance for alcohol while taking GLP-1 medications. Keep alcohol to a minimum, if you choose to drink at all, and follow precautions like having a snack or meal when you drink alcohol, drinking plenty of water while you drink alcohol, and sticking to 1 drink per day for women or 2 for men. 

Keep Moving to Feel Better

Staying physically active during the holiday season and on the holiday itself can have a world of benefits. It can keep you focused on your health journey, giving you confidence and motivation to make other healthy choices. It can help reduce side effects, such as reducing nausea and promoting more comfortable digestion. It can also help lower blood sugar to keep you healthier during this time.

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If you’re not able to continue your regular workout routine, here are some ideas for staying active during the holidays. 

• Tie activity to seasonal fun, like going for evening walks to see holiday decorations on homes in your neighborhood
• Spend quality time with relatives or friends who are in town for the holidays by walking with them to get a healthy treat like herbal tea or a salad with grilled chicken
• Be a tourist in your town or in your vacation destination, with self-guided walking tours or aimless strolls to see the sights
• If children are around, make yourself the designated “fun” relative or friend, and stay active by taking them to the park, playing with them in the backyard, and going on nature walks

Embracing a New Mindset

Many people taking GLP-1 medications find that they have fewer cravings and less of an obsession with food. This can open up new doors during the holidays if it lets you enjoy food more and leaves you with the capacity to appreciate other aspects of holidays, like spending time with people you care about, volunteering in your community, and appreciating what you have in life. 

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Here are some ways to embrace this new mindset.

• Eat mindfully by noticing the flavors, scents, textures, sights, and sounds at each meal
• Savor what’s on your plate without focusing on eating quickly so you can refill your plate
• Check in with your body to decide if you’re hungry, when it’s time to stop eating, and which foods make your body feel best
• Make a deliberate effort to connect with relatives, friends, and close family members. Truly listen to them, and appreciate their presence

How Lark Can Help

Holidays should be about appreciation, love, and honoring your body, but not about deprivation. Lark can help you plan nutritious and joyful meals. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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