How To Create a Healthy Lifestyle in the Age of GLP-1s

Aug. 6, 2026

With a simple online search or scroll on social media, you will find plenty of information about GLP-1s. These medications are used to treat health conditions such as diabetes. But many people want to take them to help them lose weight. 

You should always start by having a conversation with your doctor about your health conditions and concerns. Never start a program without consulting your health care provider. 

But you do not need to take a GLP-1 to lose weight. Once you’ve talked with your doctor, here’s how to get started without an expensive medication. 

Start small 

You don’t have to make major life changes to see results. In fact, many health experts recommend making small adjustments. Over time, these choices can have a big impact on your health. 

Don’t have time to devote hours in the gym? Start with a 10-minute walk in the morning. Or take the stairs when you can. 

Swap sugary drinks for water. Instead of a baked dessert, choose your favorite fruit. Add one vegetable per day. 

As you make these changes, you’ll find it easier to make more. Setting small, attainable goals will keep you motivated to continue. 

Focus on food 

Getting smart about food choices is a good place to start. You’ll lose weight when you use more energy than you consume. Having a calorie deficit will help you see results in your weight loss. 

Learn how to read nutrition labels. Knowing what you eat will go a long way as you make changes. You’ll want to look for lower-calorie, nutrient-dense foods. 

Portion your food. There are plenty of online tools to help you track your calories and nutrition. The amount you eat can be just as important as what you eat. Use a smaller plate or bowl to control portions. 

Following a healthy diet will help you lose weight without taking medicine. In fact, food itself can be medicine. 

The Mediterranean diet, high in healthy fats, whole grains and fresh produce, has been associated with better management of conditions such as heart disease and Type 2 diabetes. Foods rich in probiotics, such as yogurt and vegetables, are known to support gut health and improve digestion.

Need inspiration for healthy meals? Check out the American Diabetes Association®’s Diabetes Food Hub*, which offers plenty of ideas for delicious meals. 

Protein and fiber keep you full 

One benefit many people experience on GLP-1s is feeling fuller longer. Protein and fiber do this naturally. 

Protein increases fullness and satiety. It also reduces cravings and supports metabolism. You should aim to include protein with every meal. 

Some good sources of protein include: 

• Chicken breast. 
• Fish. 
• Greek yogurt. 
• Cottage cheese. 
• Eggs. 
• Beans. 
• Lean beef.

Similarly, fiber slows digestion and supports appetite control. Many Americans don’t get enough fiber* in their diet. Fruits, vegetables, whole grains, beans and lentils will help you reach your daily fiber goal. 

Experts recommend* 25 to 28 grams of fiber per day for women and between 28 and 34 grams per day for men. 

Natural sources of fiber include: 

• Raspberries. 
• Black beans. 
• Avocado. 
• Almonds.
• Air-popped popcorn. 
• Quinoa. 
• Oatmeal.

Get active 

Your body also needs movement. You don’t have to spend hours at the gym to be healthy. The American Heart Association® recommends* adults get 150 minutes of heart-pumping physical activity per week. 

That may sound like a lot, but over a week, that equals 30 minutes for five days. It can include anything that moves your body and burns calories, such as walking, taking the stairs and stretching. Even household chores such as vacuuming can get your heart pumping. 

Being active doesn’t have to be a chore. Paddling a canoe can be a great way to fit in fitness while having fun with friends or family. Take your kids on a hike on one of South Carolina’s beautiful trails. Or take up pickleball with your friends. 

The key is to find physical activity that you enjoy and will continue doing. If you don’t have large blocks of time, break it up into small ones. Walk every morning for 10 minutes, then again in the middle of the day. You’re already more than halfway to your goal. 

Don’t ignore sleep 

One of the most important things you can do for your overall health is get enough sleep. Poor sleep can increase hunger and cravings. It reduces your energy for exercise and makes it harder to maintain weight loss. Make healthy sleep a priority and stick to a consistent sleep schedule. 

Use our resources 

BlueCross BlueShield of South Carolina offers tools to help members live healthy lifestyles. You can find what your plan includes through My Health Toolkit®, our online member portal. Look for resources under Wellness Programs: 

• My Health Novel℠ starts with a simple quiz to find free programs to help members meet their health goals. In the weight management chapter, you may find weight loss programs, small group sessions and lifestyle coaches to help you stay on track. 
• Personify Health assesses your health and gives healthful ideas. It includes challenges to meet your goals and digital journeys to improve your life. Personify Health is an independent company that provides a health and wellness platform on behalf of BlueCross.  
• Blue365® includes discounts on gym memberships and healthy eating resources. The Blue365 program is brought to you by the Blue Cross Blue Shield Association. The Blue Cross Blue Shield Association is an association of independent, locally operated Blue Cross and/or Blue Shield companies.   

Many of our members have access to health coaches who can lead them to resources and information about meeting their goals. Members with chronic conditions may have a case manager. These are mostly nurses or health care professionals who can help you understand the best options for your needs. 

Don’t give up 

Healthy weight loss is gradual. It will take time. Don’t expect to see results immediately. Sustainable habits matter more than rapid results. 

Losing 1 – 2 pounds per week may be slower than what some people experience on GLP-1 medications, but it can still lead to meaningful long-term results.

You’re only human. You may make mistakes. You may skip a day or enjoy a “cheat meal.” The key is to keep going. Don’t let one setback ruin your hard work. Keep going. Every small change will make a difference as you change your lifestyle. 

*This link leads to a third party website. That organization is solely responsible for the content and privacy policy on its site.

The American Diabetes Association and the American Heart Association are independent organizations that offer health information you may find helpful.