As 2026 progresses, many individuals are increasingly turning to GLP-1 weight-loss medications like Mounjaro, either initiating treatment or seriously considering it. However, a prominent expert has issued a stark warning, revealing that users frequently fall into the same detrimental traps, undermining their efforts and potentially jeopardising long-term success.
Common Pitfalls in Mounjaro Usage
Alistair Murray, chief operating officer and weight-loss specialist at the British digital health company Phlo, regularly advises patients beginning GLP-1 treatments. As a former chief pharmacist, he observes recurring misunderstandings and moments of anxiety among patients, who often express regret over not being aware of these issues earlier. Mr Murray has identified seven prevalent errors, providing actionable guidance to help users navigate their weight loss journey more effectively.
Mistake 1: Eating Out of Habit, Not Hunger
One of the most frequent issues Mr Murray encounters is patients adhering to rigid meal schedules despite reduced appetite. He explains, "Patients say, 'I normally have breakfast at this time,' and eat out of habit rather than hunger. GLP-1s reduce appetite but cannot magically change embedded habits." This moment of reduced hunger presents a critical opportunity to pause and evaluate whether eating is driven by bodily need or routine. He encourages shifting from carb-heavy meals to smaller, protein-dense options, emphasising that the medication creates space for conscious dietary choices.
Mistake 2: Rushing the Process for Events
Many users sign up for Mounjaro shortly before weddings or major events, expecting rapid results, which Mr Murray deems a flawed approach. "Your body needs time to adapt to GLP-1s, with potential gastrointestinal issues and appetite changes requiring adjustment," he notes. Unrealistic timelines, often influenced by social media stories, can lead to frustration. He advocates for patience, highlighting that slow, steady weight loss indicates proper treatment functioning, whereas rushing doses increases side effects and dropout rates.
Mistake 3: Assuming Early Side Effects Are Permanent
A significant misunderstanding is that initial side effects, such as diarrhoea, nausea, or constipation, persist throughout the treatment. Mr Murray clarifies, "Side effects are usually most noticeable at the start and often settle as the body adjusts." Small dietary and hydration adjustments can mitigate discomfort, and seeking professional support during the early weeks is crucial to prevent premature abandonment of an otherwise effective regimen.
Mistake 4: Neglecting Protein Intake
Users often reduce overall food consumption without prioritising protein, leading to fatigue, hunger, and muscle loss. Mr Murray stresses, "Protein is your friend during weight loss, aiding fullness and lean mass preservation." He recommends anchoring each meal with protein sources like eggs, yoghurt, or tofu, complemented by fibre and healthy fats, to enhance satisfaction and energy levels.
Mistake 5: Overlooking Fibre and Hydration
Appetite suppression can inadvertently lower fibre and fluid intake, causing constipation or bloating. Mr Murray explains, "Fibre and hydration are vital for digestive comfort on this journey." He advises gradually incorporating fibre-rich foods like berries and oats with adequate water, though individuals with conditions like IBS should consult a healthcare professional first to avoid triggering symptoms.
Mistake 6: Under-Eating by Day, Overeating at Night
A common pattern involves minimal daytime eating due to low appetite, followed by evening cravings and overconsumption. Mr Murray attributes this to the body's attempt to compensate, not a lack of willpower. He suggests small, protein-forward meals earlier in the day to stabilise routines and prevent late-night rebounds, fostering sustainable behavioural changes.
Mistake 7: Focusing Solely on Weight Loss Metrics
Relying exclusively on scale readings can obscure other critical factors for long-term success. Mr Murray warns, "Weight loss accompanied by exhaustion or muscle loss is rarely sustainable." He recommends tracking supportive elements like energy levels, sleep quality, strength training, and hydration. Incorporating weekly strength sessions and prioritising sleep helps preserve muscle and regulate appetite, ensuring a holistic approach to health.
By addressing these seven mistakes, Mounjaro users can optimise their treatment, avoid common pitfalls, and achieve more sustainable and effective weight management outcomes.
