Your Weight Loss Toolkit
Successful weight loss isn't a guessing game. Use these resources to find your numbers, understand your medication, and stay safe on your journey.
Calorie Calculator
Find Your Baseline.
Weight loss is about biology, not magic. To lose weight sustainably, you need to be in a slight caloric deficit. Use this tool to find your daily target.
This estimate is for general guidance only and may not be appropriate for everyone. Individual needs vary. Consult your healthcare provider for personalized nutrition advice.
We'll use the lower of your current or goal weight
Protein Calculator
Protect Your Muscle.
When taking GLP medications, protein is the most important number on your plate. It keeps your metabolism firing and protects your lean muscle mass.
Water Calculator
Stay Hydrated.
Proper hydration supports metabolism, regulates body temperature, prevents fatigue, and aids digestion. It's especially important while on GLP medications.
Important Notes
for Medical Weight Loss
Transparency is key to your safety. Please review these guidelines before starting your program.
Individual Results May Vary
- • Not all patients will achieve the same results or progress at the same rate.
- • Expect side effects like mild nausea or stomach cramping during the adjustment period. Anti-nausea medication will be provided if needed.
- • Some patients may experience mild indigestion, which can often be relieved with over-the-counter antacids.
Medical History Considerations
- • Patients with a family history of thyroid cancer, multiple endocrine neoplasia syndrome (MEN 2), or pancreatitis may not be eligible for this medication. The decision will be at the discretion of the clinician.
- • GLP agonists have, in rare cases, been linked to bowel obstruction, ileus (bowel paralysis), gastroparesis, and pancreatitis.
Medication Use Guidelines
- • These medications are prescribed off-label for weight loss and should only be taken under medical supervision.
- • Dose increases should be gradual to prevent adverse effects and unhealthy rapid weight loss.
- • The recommended weight loss goal is 1–2 pounds per week, though periods of stalls or faster progress are normal.
- • Patients new to calorie restriction may lose weight faster initially compared to those with prior dieting history.
- • Switching medications to achieve rapid results is discouraged and may be harmful.
Important Responsibilities for Patients
- • Medications are for the individual named on the prescription label. Sharing medication is strictly prohibited.
- • Always review packaging and labeling with each new prescription, as compounding pharmacies may vary in medication concentration.
- • Know the milligram dose you are injecting, not just the "units".
- • Rapid dose increases or failure to follow clinician instructions can lead to severe side effects, including dehydration, constipation, nausea, and flu-like symptoms.
- • Follow all package instructions and never self-adjust your dose.
Safety Considerations
- • If you have a history of depression or suicidal thoughts while on these medications, seek emergency care immediately.
- • Female patients: If you miss a menstrual cycle, stop taking medication immediately and contact the clinic.
Keep the Muscle. Lose the Fat.
The goal isn't just to get "smaller" — it's to get healthier. While GLP medications are incredible tools for weight loss, they can sometimes cause your body to shed muscle alongside fat if we aren't careful. Protecting your lean muscle is non-negotiable — it's what keeps your metabolism fast, your bones strong, and your body shaped.
Since several studies have shown significant lean mass loss (up to 40% or more) while using compounded semaglutide and tirzepatide, our patients must use a few strategies to reduce this risk.
Adequate Protein
Goal: We want to consume about 0.7g of protein per kg of ideal body weight.
Food Sources: From a food standpoint, we recommend eating:
- • Eggs (6g per egg)
- • Meat (7g per ounce)
- • Poultry (24-32g per 100g)
- • Pork (16-26g per 100g)
- • Fish (22-26g per 100g)
These are all animal-based and have all the essential amino acids in the correct ratio.
Supplements: For those who find it challenging to eat enough protein, using a protein shake (like Fairlife, ~25g per shake) gives you an additional option to add muscle-sparing protein to your diet.
Water Intake
Proper hydration is crucial for overall health and exercise performance.
The Guideline:
Drink half your body weight in ounces of water daily. For example, if you weigh 200 pounds, aim for 100 ounces of water.
Why? Staying hydrated:
- • Supports metabolism
- • Regulates body temperature
- • Prevents fatigue and muscle cramps
- • Aids digestion, appetite control, and overall well-being
Exercise Recommendations
Resistance Training:
Incorporating resistance training with free weights or machines helps maintain or increase lean mass while reducing food intake — a common effect of injectable medications. Aim for two weekly sessions targeting both upper and lower body.
Aerobic Exercise:
Current guidelines recommend about 150 minutes of aerobic exercise per week.
Intensity Check:
The key is to challenge yourself enough to feel effort but still be able to talk. "Too easy" won't be effective, and "too hard" will leave you breathless. A brisk walk is a simple yet effective way to achieve this balance and promote fat loss.
Nutrition Quality
Avoid ultra-processed foods, added sugars, and oils as much as possible; removing these can help with overall health and weight loss.
Tracking Tools
Nutracheck is a user-friendly app that helps track calories, water intake, macronutrients, weight progress, and exercise to support your weight loss journey.
Simply log your meals by scanning barcodes or searching the database to stay within your daily calorie goal. Regular use can improve accountability and make it easier to adjust your diet for sustainable results.
Hit a Plateau? Don't Panic.
It is completely normal to experience weeks where the scale doesn't move. Weight loss is rarely a straight line — it's more like a staircase. However, if the scale hasn't budged in a few weeks, try these troubleshooting tips:
Change Up Your Workouts
Increase intensity, add strength training, or try a new activity.
Change Injection Site
Sometimes, the medication absorbs differently when changing sites.
Watch Your Portions
Even healthy foods can add up; track your intake if needed.
Increase Protein
Helps with muscle maintenance and keeps you full longer.
Reduce Processed Foods
Stick to whole, nutrient-dense foods.
Check Your Sleep
Poor sleep can slow metabolism and increase cravings.
Manage Stress
High stress can lead to overeating or holding onto weight.
Stay Hydrated
Sometimes, thirst is mistaken for hunger.
Move More
Add extra steps, take the stairs, or stand more during the day.
Reassess Your Calories
As you lose weight, your body burns fewer calories. Adjust as needed.
Be Patient
Sometimes, the body needs time to adjust before progress resumes.
Need Help? We're Here for You.
If you have questions about your dosage, side effects, or progress, please contact us. We're here to help.
Contact Us