Cagrilintide

Inject into the fatty tissue of your abdomen, thigh, or upper arm — and rotate sites each week to avoid lumps or skin changes at any one spot. Keep a simple note on your phone or a sticky note to track where you injected last. Always follow your prescriber's instructions on exactly how and where to inject.

Take your cagrilintide out of the fridge **15–30 minutes before** injecting. A cold injection can sting more and feel uncomfortable going in. Keep it out of direct sunlight while it warms up, and never try to heat it in a microwave or hot water.

Choosing the same day each week — for example, every Sunday morning — makes it much easier to build the habit and reduces the chance of missing a dose. Set a recurring phone reminder with a label like 'Weekly injection day' so it becomes a non-negotiable part of your routine.

Many people find that nausea is most noticeable in the 24–48 hours after their injection. Try to schedule your injection day when you can eat gently — think plain rice, scrambled eggs, or yoghurt — rather than on a day with a big social meal or celebration planned.

Significant weight loss from any GLP-1 class drug can include lean mass loss. Adequate protein (1.2–1.6 g/kg/day) and resistance exercise help preserve it.

Before coffee, before scrolling your phone — drink a full 250–300 mL glass of water first thing in the morning. This jumpstarts your hydration for the day and can help ease morning nausea. Keep a water bottle visible on your kitchen bench as a prompt.

Drinking large amounts of fluid quickly can worsen nausea and bloating. Instead, aim to sip water **little and often** throughout the day — roughly 150–200 mL every 30–45 minutes. A marked water bottle or hydration app can help you track this without thinking too hard about it.

When your appetite is reduced, every bite counts — so make protein the centrepiece of your meals. Aim for at least **20–30 g of protein per meal** from sources like eggs, Greek yoghurt, tinned fish, legumes, or chicken. Protein helps protect your muscle while your body adjusts, and it keeps you feeling fuller for longer.

Rather than three large meals, try **4–5 smaller meals or snacks** spread across the day. This works with the medication's effect on gastric emptying rather than against it, and reduces the chance of feeling uncomfortably full or nauseous after eating. A small meal might be half a cup of rolled oats with Greek yoghurt, or two boiled eggs on wholegrain toast.

You don't need to hit the gym hard, especially in the early weeks. A **15–20 minute walk** after dinner is a great starting point — it aids digestion, supports blood sugar management, and improves mood. Gradually build toward 30 minutes most days as your energy and comfort allow. Even a stroll around the block counts.

As your body loses weight, including some resistance-based movement — like bodyweight exercises, resistance bands, or light weights — helps ensure you're maintaining muscle, not just losing it. Aim for **2 sessions per week** of 20–30 minutes. You don't need a gym; exercises like wall sits, chair squats, and push-ups against a bench are a great start.

Poor sleep increases hunger hormones and cravings, which can work directly against the appetite-regulating effects of the medication. Aim for **7–9 hours per night** and try to keep a consistent bedtime. If nausea is disrupting your sleep, speak with your prescriber — there may be simple strategies that can help.

The number on the scale is just one data point, and it can fluctuate significantly from day to day due to fluid, food, and other factors. Keep a simple weekly note of **non-scale victories**: better energy, improved sleep, walking further without getting puffed, or clothes fitting differently. These are real signs of progress and worth celebrating.

The first four weeks can genuinely be hard — nausea, fatigue, and little visible change can feel discouraging. Remember that your body is adjusting to a new medication, and discomfort in these early weeks doesn't mean it isn't working. Reach out to your prescriber or a support person if you're struggling; you don't have to navigate this alone.