I’ve just completed my first month on a GLP-1 medication, and I wanted to bring you along on this Mounjaro weight loss journey as I share all the ins and outs, plus my before and after pictures and progress along the way. It’s clearly a topic that, a lot of people are very interested in right now.
As a health coach, I’ve always said there is no magic pill…
…and yet here we are.
So I want to share my honest experience — week by week — and at the end I’ll also share my Mounjaro weight loss before and after results from month one.
My Apprehensions Before Starting
Going into this, I did have a lot of apprehensions.
If you missed my first post, you can check that out HERE explains my reasoning behind starting and the fears I had around making this decision.
These medications come with warnings. They can have side effects. This wasn’t something I went into lightly.
But one month in, I can honestly say:
I don’t regret starting.
From the beginning, my intention has been to be open and transparent about this journey — and that’s exactly what I want to continue doing.
You can also see the video version by clicking the image below, or keep on reading.
*** Disclaimer – This post contains affiliate links. This just means that I may make a small comission should you choose to purchase through my links at no additional cost to you. I appreciate your support.
My Biggest Struggle Before GLP-1
Before starting, I struggled with constant hunger.
I would get episodes where if I didn’t eat, my blood sugar would drop and I’d feel shaky — that “hangry” feeling where you need to eat immediately.
My challenge was never my main meals.
It was the afternoons.
I would get an energy dip, feel intense hunger, and go to the cupboard. I might start with something healthy like a rice cake or an apple — but it would never satisfy me.
Then I’d end up eating crisps, biscuits, chocolate…
And there was no stop button.
Week 1: The Immediate Change
The very first thing I noticed in week one was this:
The constant, powerful hunger disappeared.
I still felt hungry, but it felt normal. Balanced.
I continued eating three solid meals per day because I wanted to do this the right way. I wasn’t interested in starving myself or just eating junk in smaller amounts.
I focused on:
- Protein at every meal
- Whole foods
- Plenty of vegetables
- Good quality fats
My breakfast remained my usual protein smoothie — something I’ve had for years — and I continued adding psyllium husk to support digestion.
And the biggest difference?
No urge to snack between meals.
How My Eating Habits Changed
I haven’t tracked food during this process.
That was intentional, I wanted freedom from obsessing over food.
Instead, I’ve been using a simple hand-portion method:
- Half plate vegetables
- Palm-sized protein
- Healthy fats
I’ve also prioritised nutrient intake because I know hair loss can happen if the body isn’t properly nourished.
So I’ve made sure to include:
- Good quality whole foods
- Fish oil
- Avocado
- Plenty of fibre
What Happens With “Unhealthy” Foods Now
I’ve still eaten out and had occasional treats.
But what I’ve noticed is:
If I eat heavy, fried, processed foods, I quickly feel sick.
So naturally, I gravitate toward healthier options — lots of vegetables, salads, and whole foods.
For me, this journey has been about reducing highly processed, calorie-dense foods while keeping all the nutritious foods in.
Digestion: A Surprising Improvement
One of the most surprising changes has been digestion.
Many people report digestive issues on GLP-1 medications — but for me, it actually improved significantly.
I’ve struggled with digestion for years, often experiencing:
- Constipation
- Bloating
- Discomfort
But over this first month:
- I’ve been more regular
- Bloating has reduced dramatically
- My stomach feels much more comfortable
Reducing gluten and wheat has also made a noticeable difference.
Week-by-Week Weight Loss
Week 1
I lost 4 pounds (2 kg).
This was more than expected, and likely included water weight.
Week 2
I lost 1 pound.
I focused on consistency, strength training, and maintaining habits.
Week 3
Another 1 pound lost.
Appetite remained stable and food noise continued to stay low.
Week 4
I lost 2 pounds.
Total Month 1 Results
Over four weeks, I lost:
8 pounds (3.6 kg)
Body Measurements & Changes
I also tracked measurements, which showed significant changes:
- Neck: –1.5 cm
- Arms: –1 cm each
- Chest: –3 cm
- Waist: –4 cm
- Belly: –10 cm
- Hips: –2 cm
- Thighs: –1 cm each
Total reduction across the body:
25 cm (around 10 inches).
This was especially meaningful because I hold weight around my midsection — and reducing belly fat also lowers health risks linked to visceral fat.
This is the smart tape measure I am using from Rempho to more easily measure and track my progress through using the app that comes with it.
Strength, Training & Energy
One of my biggest surprises has been strength.
I expected to feel weaker due to eating less — but actually:
All my lifts have increased.
I feel incredibly strong.
Energy levels have generally been good too. Any fatigue I’ve experienced has been more related to:
- Busy winter lifestyle
- PCOS
- Sleep variations
But overall, I feel energised.
Lifestyle Habits Supporting My Results
I’ve been very consistent with:
- Strength training
- Daily movement (~15,000 steps/day)
- Protein intake
- Hydration
- Sleep routines
I’ve deliberately avoided adding extra cardio because my daily activity levels are already high.
Reduced Food Noise & Sugar Cravings
Perhaps the biggest mental shift has been:
Quieting of food noise.
I still occasionally crave sweets, especially when tired, but now I have the space to pause and ask:
“Do I actually need this?”
This has helped reduce sugar intake significantly — which is especially important for improving insulin resistance.
Supplements Supporting My Journey
To support my health during this process, I’ve been using:
Together, these have helped reduce bloating and improve digestion.
How I Feel After One Month
Honestly…
I feel like I’ve gone back 10 years.
Not just because of weight loss — but because:
- I feel comfortable in my body again
- I feel motivated to train
- I have freedom from constant food thoughts
My Plan Going Forward
I’m staying on the lowest dose (2.5 mg) because it’s working.
My long-term goal has always been:
- Use this tool temporarily
- Improve health habits (reducing sugar and snacking)
- Transition into maintenance
Because this only works long-term if you also change lifestyle behaviours.
Final Thoughts After Month One
This experience has reinforced something I already believed:
GLP-1 medications can be life-changing when approached the right way.
Not as a shortcut — but as a tool alongside healthy habits.
What’s Next
I’ll continue sharing monthly updates as this journey progresses.
If you have questions, leave them in the comments — I read every single one.
And I’m considering creating a guide on:
“How to Do GLP-1 the Right Way”
If that would be helpful, just comment GUIDE and I’ll put it together.
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