Your Guide to Taking Semaglutide & Tirzepatide

Introduction to Semaglutide & Tirzepatide

Why Do I Struggle to Lose Weight on Diet and Exercise Alone?

Many people find that even with strict dieting and regular exercise, weight loss doesn’t happen. This can feel frustrating and doesn’t represent a lack of effort. Weight is regulated by a complex interaction of hormones, genetics, metabolism, behavior, and other pre-existing medical conditions.

Here’s why diet and exercise alone can fall short:

Underestimating Food Intake: Research consistently shows that people underestimate how much they eat, often by 20–50% or more. Even well-educated and health-conscious individuals misreport portion sizes and calories without meaning to (Lichtman et al., 1992). This makes it very difficult to maintain a consistent calorie deficit.
Exercise Burns Fewer Calories Than Expected: While exercise is essential for health, mood, and preserving muscle mass, it contributes only modestly to calorie burn compared to your basal metabolic rate (BMR). For example, walking a one mile at 3.5 mph burns between 107-159 calories depending on your weight. In contrast, a small bag of Lay's® potato chips from Subway contains 230 calories.
Set Point Theory: Your body often defends its “set point” weight by slowing metabolism and increasing hunger signals. This can make it harder to lose weight and even harder to maintain the loss long-term.
Cravings and Appetite Regulation: Hunger hormones like ghrelin (which increases appetite) and leptin (which promotes satiety) often shift during weight loss causing increased hunger and decreased satisfaction after meals.
Hormonal Resistance: In conditions like insulin resistance or PCOS, your body may store fat more readily and resist weight loss.

Medications like semaglutide and tirzepatide, which mimic GLP-1 and GIP, target key biological pathways that diet and exercise alone don’t address. These help regulate appetite, slow digestion, and support better glucose control. (See: “What is Semaglutide?” and “What is Tirzepatide?”)

What is Semaglutide?

Semaglutide is a once-weekly injectable medication used to support weight loss. It mimics a natural hormone in your body called GLP-1 (glucagon-like peptide-1), which:

Reduces hunger and cravings
Slows down digestion so you feel full longer
Helps regulate blood sugar

How Much Weight Can I Expect to Lose on Semaglutide?

Published clinical trials demonstrate an average weight loss of 15% of their body weight when combined with healthy eating and exercise when on the maximum dose.

Important: Weight loss with Semaglutide is dose-dependent. This means:

Smaller weight loss at lower doses
Greater, more consistent weight loss as you reach higher doses (especially 1.7 mg and 2.4 mg)

Be patient. Most of the noticeable weight loss happens after several months, once you're at or near the full dose.

How Does Semaglutide Dosing Work?

You start at a very low dose and increases gradually. This minimizes severity and duration of side effects and helps your body adjust to the medication.

Weeks Dose

1–4 0.25 mg once weekly

5–8 0.5 mg once weekly

9–12 1.0 mg once weekly

13–16 1.7 mg once weekly

Week 17+ 2.4 mg once weekly (maintenance dose)

Do not skip or change doses without clinic approval.

What is Tirzepatide?

Tirzepatide is a once-weekly injectable medication used to support weight loss. It mimics two natural hormones in your body — GLP-1 (glucagon-like peptide-1) and GIP (glucose-dependent insulinotropic polypeptide), giving it a dual mechanism of action. This serves to:

Reduce hunger and cravings
Slow digestion so you feel full longer
Improve insulin sensitivity and help regulate blood sugar
Work together to enhance your body’s natural ability to lose weight

Tirzepatide’s dual hormone action often results in greater weight loss compared to medications that only target GLP-1 like semaglutide.

How Much Weight Can I Expect to Lose with Tirzepatide?

Published clinical trials demonstrate an average weight loss of 21% of their body weight when combined with healthy eating and exercise when on the maximum dose.

Important: Weight loss with Tirzepatide is dose-dependent. This means:

Smaller weight loss at lower doses
Greater, more consistent weight loss as you reach higher doses (especially > 10 mg)

Be patient. Most of the noticeable weight loss happens after several months, once you're at or near the full dose.

How Does Tirzepatide Dosing Work?

We start at a very low dose and increases gradually. This minimizes severity and duration of side effects and helps your body adjust to the medication.

Weeks Dose

1–4 2.5 mg once weekly

5–8 5 mg once weekly

9–12 7.5 mg once weekly

13–16 10 mg once weekly

17–20 12.5 mg once weekly

Week 21+ 15 mg once weekly

Do not skip or change doses without clinic approval.

How Do I Inject Semaglutide / Tirzepatide?

Inject once a week, on the same day each week.
Can be taken with or without food.
Use a clean injection site each time—abdomen, inner thigh, or upper arm.

Steps to inject:

Wash your hands.
Clean the injection site with alcohol.
Remove pen cap.
Inject the medication as instructed.
Dispose of the needle safely in sharps container or sturdy plastic bottle.

Missed a dose? Take it as soon as possible and resume weekly injections from that date.

Muscle Mass, GLP-1's, and Misconceptions

Some online voices have raised concerns about potential muscle loss with GLP-1 medications. For example, Canadian physician Dr. Peter Attia recently claimed that “almost every patient we put on this drug [semaglutide] has lost muscle mass at a rate that alarms me.” However, this concern must be balanced against well-established findings in medical literature.

The Facts: It’s normal to lose some lean body mass during weight loss, up to 30% in individuals with obesity, and as much as 35% in those who are not obese. This is expected and reflects basic physiology. When carrying extra weight, your body naturally develops larger muscles to meet the increased demand. As that excess weight is reduced, the mechanical demand on those muscles lessens, and muscle size appropriately decreases in response.
The Good News: Multiple studies of semaglutide and tirzepatide have shown that while some lean body mass is lost (as expected), there is a favorable shift in body composition. Fat mass decreases substantially more than muscle mass, resulting in an improved lean mass–to–fat mass ratio and an overall leaner body composition. In addition, fat stored inside muscle tissue is reduced, leading to improved muscle quality.
Beyond Weight Loss: Semaglutide reduces the risk of cardiovascular events like heart attack and stroke, providing significant health benefits beyond weight loss alone.

To minimize the impact of lean mass loss, research supports incorporating both resistance and endurance exercise throughout any weight loss program. Regular protein intake and strength training remain the most effective strategies for preserving muscle while losing fat.

(See: “Protein: A Key to Muscle Preservation” and “Why Exercise Matters During Your Weight Loss Journey”)

Why Am I Not Losing Weight on Semaglutide / Tirzepatide?

If you’re taking semaglutide or tirzepatide and haven’t seen the results you hoped for, don’t panic. Most patients experience slower or minimal weight loss in the early phases—and the reasons are usually straightforward and correctable.

Here are common causes:

Still on a Low Dose: As noted earlier, these medications are dose-dependent, and most patients don’t experience significant weight loss until they reach the full therapeutic dose—1.7–2.4 mg for semaglutide or 10–15 mg for tirzepatide.
Unintentional Overeating: Appetite is reduced, but it’s still possible to consume more calories than you need—especially through calorie-dense items like oils, dressings, nuts, alcohol, or sugary beverages. Studies show people consistently underestimate their calorie intake by hundreds of calories per day (Lichtman et al., 1992). (See: “Optimal Diet Guidelines” and “Sample Meal Plan” for calorie targets.)
Limited Physical Activity: If you’re not moving your body regularly, you may be losing muscle along with fat. This slows your metabolism and makes weight loss harder. Exercise is crucial for preserving lean muscle mass and improving metabolic health, even though it adds less to total calorie burn than people think. (See: “Exercise Guide” and “MOVE Framework”)
Non-Linear Progress: Weight loss isn’t a straight line. Hormonal changes, water retention, and muscle gain (especially if you’ve started strength training) can temporarily mask fat loss on the scale.
Underlying Conditions or Medications: Some medications (e.g., certain antidepressants or steroids) and medical issues (e.g., hypothyroidism, insulin resistance) may slow weight loss. Talk to your provider if you suspect this applies.
Inconsistent Use: Missing or delaying doses weakens the therapeutic effects. These medications work best with consistent, weekly dosing.

Reminder: These medications aren’t magic pills. They support weight loss, but nutrition and lifestyle habits still matter. For long-term success, combine medication with a protein-forward, fiber-rich diet, consistent movement, and adequate hydration.

Does Semaglutide / Tirzepatide Cause Hair Loss?

1) Wang Y, Yan Y, Jin L, et al. Hair loss after metabolic and bariatric surgery: a systematic review and meta-analysis. Obes Surg. 2022;32(12):4082–4092. doi:10.1007/s11695-022-06305-2 2) Blackburn GL, Bistrian BR. Hair loss with rapid weight loss. JAMA. 1977;238(4):357–361. doi:10.1001/jama.1977.03280040021020

Some patients notice hair shedding during weight loss. This is not a direct effect of the GLP-1 medication itself, but due to telogen effluvium—a temporary condition triggered by physical stress, such as rapid weight loss or nutritional deficiencies. While most common after bariatric surgery (affecting up to 50% of patients), telogen effluvium can also occur during medical weight loss programs—especially when progress is rapid or protein intake is inadequate.

The good news: Telogen effluvium is not permanent and it can be avoided.

Tips to Minimize Hair Loss

Lose weight gradually: Aim for 1–2 pounds per week to avoid shocking the system.
Eat enough protein: Hair needs protein to grow. Target 0.8–1.2 grams per pound of body weight daily.
Support with supplements: Deficiencies in nutrients like zinc, iron, and folate are linked to higher rates of hair loss. In addition, biotin and B12 may support hair growth.

Bottom line: GLP-1 medications don’t directly cause hair loss, but rapid weight loss or nutritional stress can. If shedding occurs, most people experience full regrowth with time, especially when supported by adequate nutrition and supplementation.

How Should I Store My Medication?

Refrigerate (36°F–46°F)
Do not freeze
Keep away from direct sunlight and heat

Independent studies have proven semaglutide to be stable when exposed to temperatures as high as 104°F for up to three days. However, keep away from direct sunlight and excessive heat.

How Do I Travel with My Medication?

Keep your medication in a cooler or insulated container. An ice pack can be used for extended trips.
If flying, you should pack your mediation in your carry-on bag to avoid the extreme temperatures of the cargo hold.

Common Side Effects & How to Manage Them

Common Side Effects

Potenetial side effects are similar for both semaglutide and tirzepatide. Most of these are temporary and improve over time, including:

Nausea
Fatigue
Constipation
Sulfur burps
Diarrhea
Indigestion
Acid Reflux
Bloating

While it has not been demonstrated through clinical trials, most agree that they experience less side effects on tirzepatide.

Nausea

Why it happens: Semaglutide/Tirzepatide slows digestion and reduces appetite, which can lead to nausea.

Management:

Lifestyle:
- Eat small meals slowly
- Avoid greasy, spicy, or high-fat foods
- Sit upright for 30–60 minutes after eating
OTC:
- Ginger (tea, capsules, or chews)
- Peppermint oil capsules
- Diphenhydramine or meclizine
Prescription:
- Ondansetron or Promethazine – for moderate to severe nausea
- Metoclopramide – may be used for gastric motility support

Vomitting

Why it happens: Usually triggered by overeating or increasing the dose too quickly.

Management:

Lifestyle:
- Eat bland foods in small portions
- Avoid lying down after meals
OTC:
- Electrolyte drinks (e.g., Pedialyte®, Liquid IV)
- Clear fluids (broth, water, tea) in small sips
Prescription:
- Ondansetron – first-line treatment
- Contact the clinic if vomiting is persistent

Constipation

Why it happens: Semaglutide/Tirzepatide slows GI movement, reducing bowel regularity.

Management:

Lifestyle:
- Drink at least 64–80 oz of water daily
- Move your body regularly (walking helps!)
- Increase high-fiber foods (veggies, oats, chia)
OTC:
- Psyllium fiber – helps add bulk and regulate motility
- Polyethylene glycol – gentle, daily option
- Docusate sodium – stool softener
- Magnesium oxide – osmotic laxitive
- Milk of Magnesia – stronger option used occasionally when needed
Prescription:
- Talk to Dr. Silva – for chronic or persistent constipation

Mix and match OTC constipation remedies to find what works for you.

Sample constipation regimen:

Docusate sodium 100 mg capsules: Take one capsule by mouth twice day.
Pysillium fiber capsule: Take 5 capsules by mouth three times a day with 8 oz of water.
Magnesium oxide: Take approximately 400 mg by mouth before bed.

*Decrease or stop magnesium if diarrhea occurs.

Diarrhea

Why it happens: A result of slowed but sometimes irregular digestion.

Management:

Lifestyle:
- Avoid greasy or artificial sweeteners (diet soda)
- Stick to bland, binding foods (bananas, rice, toast)
OTC:
- Loperamide – for short-term use
- Probiotics for gut health
Prescription:
- Talk to Dr. Silva for chronic or persistent diarrhea

Acid Reflux (GERD)

Why it happens: Delayed stomach emptying can cause food to linger and reflux.

Management:

Lifestyle:
- Eat slowly, stop before feeling full
- Avoid lying down 2-3 hours after eating
- Limit caffeine, alcohol, spicy foods
OTC:
- Calcium carbonate, Famotidine, Omeprazole
Prescription:
- Pantoprazole, Esomeprazole, or other PPIs for persistent reflux

Sulfur Burps (Foul-Smelling Belching)

Why it happens: Slow digestion allows sulfur-producing gut bacteria to ferment food.

Common sulfur-rich foods:

Cruciferous vegetables: broccoli, cabbage, Brussels sprouts, cauliflower
Alliums: garlic, onions
Eggs and protein shakes

Management:

Lifestyle:
- Avoid or limit sulfur-rich foods temporarily
- Eat smaller meals and chew thoroughly
- Avoid carbonated beverages
OTC:
- Simethicone
- Thorne® Pancreatic Enzymes – help digestion and reduce fermentation

Fatigue / Malaise

Why it happens: Likely from reduced calorie intake and metabolic shifts.

Management:

Lifestyle:
- Ensure balanced meals with enough protein
- Stay hydrated
- Light activity (walking, stretching)
OTC:
- B12, B-complex vitamins, or a multivitamin

Optimal Diet Guidelines for Weight Loss with Semaglutide / Tirzepatide

How Many Calories Should I Consume?

Individual needs vary according to activity level, age, height, weight, and gender.
Typically, a caloric intake of 1,200–1,800 calories/day is recommended for weight loss, but individual needs vary.
Goal: Consume about 500–750 fewer calories than your daily energy expenditure for sustainable weight loss.
This should be done gradually to avoid the risk of losing lean muscle mass.

Weight Loss Calorie Calculator

Protein: A Key to Muscle Preservation

Goal: Consume 0.5–1.2 grams of protein per pound of body weight daily.

Protein helps preserve muscle mass while you lose fat and helps with satiety (feeling full).
Protein also has a thermic effect. It requires more energy to digest and metabolize than fats or carbs.
Good Sources of Protein:
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood (salmon, tuna, shrimp)
- Eggs and egg whites
- Plant-based options (tofu, tempeh, lentils, chickpeas, quinoa)
- Greek yogurt and cottage cheese
- Protein supplements (whey, plant-based protein powder)
Aim to get 25–35% of your daily calories from protein.

Carbohydrates: Focus on Fiber

Goal: Choose complex carbohydrates that are high in fiber, and limit refined sugars and simple carbs.

Carbohydrates are the body's main energy source, but we want to focus on those that provide sustained energy without spiking blood sugar levels.
Good Sources of Carbohydrates:
- Vegetables (especially leafy greens, broccoli, cauliflower, carrots, peppers)
- Whole grains (quinoa, brown rice, oats, barley)
- Sweet potatoes (rich in fiber, vitamins, and minerals)
- Fruits (berries, apples, oranges)
- Legumes (beans, lentils)
Aim to get 40–50% of your daily calories from carbohydrates, focusing on high-fiber options.

Fats: Healthy Fats for Satiety

Goal: Include healthy fats in your diet while limiting saturated fats and avoiding trans fats.

Healthy fats help with satiety, keeping you fuller for longer, and support essential body functions.
Good Sources of Healthy Fats:
- Olive oil and avocado oil
- Nuts (almonds, walnuts, chia seeds, flaxseeds)
- Fatty fish (salmon, mackerel, sardines)
- Avocados
Aim to get 20–30% of your daily calories from healthy fats.

How Quickly Should I Be Losing Weight?

Goal: Aim to lose 1–2 pounds per week for steady, sustainable weight loss.

This is a healthy and manageable rate that helps ensure you're losing fat, not lean muscle mass.
Why 1–2 Pounds?: Losing weight too quickly can cause muscle loss, nutritional deficiencies, and metabolic slowdowns. This gradual pace will allow your body to adjust and help maintain your weight loss over time. If you experience weight loss above 2 pounds per week consistently, you may need to assess whether you’re losing too much muscle mass or nutrients. For long-term success, focus on sustainable habits rather than rapid results.
Track Progress: In addition to monitoring the number on the scale, consider tracking other indicators of progress, such as changes in your clothing size, energy levels, and overall health.

7 Day Sample Meal Plan

This 7 day sample meal plan is based on a 1,500 calorie-a-day diet. It follows the above recommendations on protein, carbohydrates, and fats.

Day 1

Breakfast (350 calories)

2 scrambled eggs with spinach and mushrooms (protein + fiber)
1 slice of whole-grain toast with 1 tbsp avocado (healthy fat + carbs)
1/2 grapefruit (carb + fiber)

Lunch (400 calories)

Grilled chicken breast (4 oz) (protein)
1 cup quinoa (carb + protein)
1 cup mixed greens salad with olive oil vinaigrette (fiber + healthy fat)
1 small apple (fiber + carb)

Snack (150 calories)

1/4 cup almonds (healthy fats + protein)
1 small cucumber, sliced (fiber + water content)

Dinner (500 calories)

Grilled salmon (5 oz) (protein + healthy fat)
Roasted sweet potato (1 medium) (complex carb + fiber)
Steamed broccoli (fiber + vitamins)
1/2 cup quinoa (optional: for additional protein and fiber)

Evening Snack (100 calories)

1 cup Greek yogurt (protein)
A drizzle of honey or a few berries (carb)

Day 2

Breakfast (350 calories)

1 cup oatmeal with 1 tbsp chia seeds and 1/4 cup blueberries (fiber + protein)
1 boiled egg (protein)
1 small orange (carb + fiber)

Lunch (400 calories)

Grilled turkey breast (4 oz) (protein)
1 small sweet potato (complex carb + fiber)
1 cup steamed green beans (fiber + vitamins)
1 tbsp olive oil for drizzling (healthy fat)

Snack (150 calories)

1/2 avocado with a pinch of salt and pepper (healthy fat)
1 small apple (fiber + carb)

Dinner (500 calories)

Grilled shrimp (5 oz) (protein)
1 cup roasted Brussels sprouts (fiber + vitamins)
1/2 cup quinoa (carb + protein)
1/4 cup mixed nuts (healthy fat)

Evening Snack (100 calories)

1/2 cup low-fat cottage cheese (protein)
A handful of baby carrots (fiber)

Day 3

Breakfast (350 calories)

2 scrambled eggs with diced bell peppers and onions (protein + fiber)
1 slice of whole-grain toast (carb)
1/2 grapefruit (carb + fiber)

Lunch (400 calories)

Grilled chicken breast (4 oz) (protein)
1 cup roasted sweet potato (complex carb + fiber)
1 cup mixed salad greens with balsamic vinegar and olive oil dressing (fiber + healthy fat)
1 small pear (fiber + carb)

Snack (150 calories)

1/4 cup pumpkin seeds (healthy fat + protein)
1 small cucumber, sliced (fiber + water content)

Dinner (500 calories)

Grilled salmon (5 oz) (protein + healthy fat)
1/2 cup quinoa (protein + carb)
Steamed asparagus (fiber + vitamins)
1 tbsp olive oil for drizzling (healthy fat)

Evening Snack (100 calories)

1 cup Greek yogurt (protein)
A drizzle of honey or a few berries (carb)

Day 4

Breakfast (350 calories)

1 cup low-fat Greek yogurt with 1 tbsp chia seeds, 1/4 cup granola, and mixed berries (protein + healthy fat)
1 boiled egg (protein)

Lunch (400 calories)

Grilled chicken salad with mixed greens, cucumber, and olive oil vinaigrette (protein + fiber + healthy fat)
1 small sweet potato (carb + fiber)

Snack (150 calories)

1/4 cup almonds (healthy fats + protein)
1 small apple (fiber + carb)

Dinner (500 calories)

Grilled tuna (4 oz) (protein)
Roasted cauliflower and broccoli mix (fiber + vitamins)
1/2 cup quinoa (carb + protein)
1 tbsp olive oil for drizzling (healthy fat)

Evening Snack (100 calories)

1 cup cottage cheese with a few slices of cucumber (protein + fiber)

Day 5

Breakfast (350 calories)

2 scrambled eggs with spinach, onions, and tomatoes (protein + fiber)
1 slice of whole-grain toast with 1 tbsp almond butter (healthy fat + carbs)

Lunch (400 calories)

Grilled shrimp (4 oz) with 1/2 cup quinoa (protein + carb)
Steamed broccoli and carrots (fiber + vitamins)
1 tbsp olive oil for drizzling (healthy fat)

Snack (150 calories)

1/4 cup walnuts (healthy fats + protein)
1 small pear (fiber + carb)

Dinner (500 calories)

Grilled chicken breast (5 oz) (protein)
Roasted sweet potato (1 medium) (complex carb + fiber)
Steamed green beans (fiber + vitamins)

Evening Snack (100 calories)

1 cup Greek yogurt (protein)
A drizzle of honey or a few berries (carb)

Day 6

Breakfast (350 calories)

1 cup oatmeal with 1 tbsp ground flaxseeds and mixed berries (fiber + protein)
1 boiled egg (protein)

Lunch (400 calories)

Grilled turkey breast (4 oz) (protein)
1 cup roasted sweet potatoes (complex carb + fiber)
Mixed salad greens with olive oil vinaigrette (fiber + healthy fat)

Snack (150 calories)

1/2 avocado with a pinch of salt and pepper (healthy fat)
1 small apple (fiber + carb)

Dinner (500 calories)

Grilled salmon (5 oz) (protein + healthy fat)
1/2 cup quinoa (protein + carb)
Roasted Brussels sprouts (fiber + vitamins)

Evening Snack (100 calories)

1/4 cup pumpkin seeds (healthy fat + protein)

Day 7

Breakfast (350 calories)

2 scrambled eggs with diced bell peppers and onions (protein + fiber)
1 slice of whole-grain toast (carb)
1 small orange (carb + fiber)

Lunch (400 calories)

Grilled chicken breast (4 oz) (protein)
1 cup roasted sweet potato (complex carb + fiber)
1 cup mixed salad greens with balsamic vinaigrette (fiber + healthy fat)
1 small pear (fiber + carb)

Snack (150 calories)

1/4 cup almonds (healthy fats + protein)
1 small cucumber, sliced (fiber + water content)

Dinner (500 calories)

Grilled tuna (5 oz) (protein)
Steamed asparagus (fiber + vitamins)
1/2 cup quinoa (carb + protein)
1 tbsp olive oil for drizzling (healthy fat)

Evening Snack (100 calories)

1/2 cup cottage cheese (protein)
A handful of baby carrots (fiber)

Exercise Guide

Why Exercise Matters During Your Weight Loss Journey

When paired with medications like Semaglutide or Tirzepatide, exercise plays a crucial role in ensuring safe, effective, and sustainable weight loss.

1. Enhances Weight Loss

Physical activity increases the number of calories burned.
Combined with appetite reduction from GLP-1 medications, this leads to a greater calorie deficit and faster fat loss.

2. Preserves Lean Muscle Mass

Caloric deficits can cause both fat and muscle loss.
Strength training and movement preserve lean muscle tissue, which helps keep your metabolism active.
More muscle mass means more calories burned, even at rest.

3. Improves Cardiovascular and Metabolic Health

Regular activity improves heart function, circulation, and blood pressure.
Helps regulate blood sugar and insulin sensitivity—key benefits when using medications that target metabolic health.
Reduces risk of heart disease, stroke, and type 2 diabetes.

Getting Started: The "MOVE" Framework

If you're currently inactive or sedentary, starting to exercise can feel overwhelming. The MOVE Framework helps make it simple, by encouraging safe, manageable steps that lead to long-term success.

MOVE Framework

Make it manageable – Start small
Optimize for consistency – Not intensity
Value all movement – It all adds up
Evolve over time – Gradually increase challenge

M – Make it Manageable

Don’t aim for perfection or long workouts right away.

Start small: even 5–10 minutes of movement counts.
Choose low-impact activities like walking, stretching, or chair exercises.
Focus on what you can do today—not what you think you should be doing.

“Doing something is always better than doing nothing.”

O – Optimize for Consistency

The most effective exercise is the one you do regularly.

Aim to move your body most days of the week, even just a little.
Don’t worry about doing it perfectly—focus on showing up.
Build a routine: same time each day, same playlist, same walking route.

“Consistency beats intensity.”

V – Value All Movement

You don’t need a gym or a workout program to be active.

Walking, gardening, climbing stairs, dancing in your kitchen—it all counts.
Short bursts of activity (2–5 minutes) add up.
Track your steps or time spent moving to stay motivated.

“Movement is movement—every bit helps your health.”

E – Evolve Over Time

As you get stronger and more comfortable, your b.

Add minutes, increase speed, or try new movements when ready.
Introduce gentle strength exercises (like bodyweight squats or resistance bands).
Celebrate progress—no matter how small—and challenge yourself when you’re ready.

“Start slow. Stay steady. Grow strong.”

The 3 Pillars of Exercise

To get the best results from your weight loss journey, include a mix of:

Cardio Training – For heart and lung health
Resistance/Strength Training – To protect and build muscle
Stretching – For flexibility, mobility, and injury prevention

Cardio Training (Aerobic Exercise)

Cardio strengthens your heart, lungs, and burns calories. You should be able to talk, but not sing, during cardio.

Easy, Beginner-Friendly Cardio Ideas:

Walking (indoors, outdoors, or on a treadmill)
Marching in place while watching TV
Chair cardio: Seated marching, arm circles, toe taps
Dancing to your favorite songs at home
Water aerobics (gentle on joints)
Stationary bike on low resistance
Walking videos (e.g., “Walk at Home with Leslie Sansone” on YouTube)

Goal: Start with 10–15 minutes, 3–5 days per week. Build up to 150 minutes/week.

Resistance / Strength Training

This helps preserve muscle mass, which is crucial when losing weight. More muscle equates to a higher metabolism.

Beginner-Friendly Strength Exercises (No Equipment Needed):

Sit-to-stand from a chair (leg strength)
Wall push-ups or counter push-ups (upper body)
Seated leg lifts (thighs and core)
Water bottle rows (upper back)
Resistance band curls or presses
Step-ups on stairs or a low bench
Glute bridges (lying on back, feet flat, lift hips)

Goal: Start 2 days/week. Do 1–2 sets of 8–12 reps per exercise. Rest between sets.

Stretching and Flexibility

Stretching improves mobility, reduces stiffness, and lowers your risk of injury or soreness.

Gentle Stretching Ideas:

Neck rolls and shoulder shrugs
Seated hamstring stretch (straighten one leg, reach toward toes)
Wall chest stretch (arm against wall, gently turn away)
Cat-cow stretch (on hands and knees, arch and round back)
Seated twist (in chair, gently turn to one side)
Standing quad stretch (hold onto a chair, pull foot toward buttock)

Goal: Hold each stretch for 15–30 seconds. Do 5–10 minutes daily or after activity.

Cardio

Stretching

Strength

Sample Weekly Exercise Blend

Day Example Activities

Monday 15-min walk + 5-min stretch

Tuesday Chair strength circuit (sit-to-stand, arm curls)

Wednesday Gentle yoga or stretch routine

Thursday. 20-min walk or indoor dancing

Friday Strength training (wall push-ups, glute bridges)

Saturday Easy bike ride or water aerobics

Sunday Rest or light stretching