As 2026 progresses, interest in GLP-1 weight loss medications such as Mounjaro continues to surge, with many individuals either initiating treatment or seriously contemplating it. However, a prominent expert in the field has issued a stark warning, highlighting that users of these weight loss jabs frequently fall into identical traps, jeopardising their health outcomes.
Common Errors in Mounjaro Usage
Alistair Murray, chief operating officer and weight loss specialist at the British digital health company Phlo, regularly counsels patients beginning GLP-1 therapies. The former chief pharmacist observes recurring misunderstandings and moments of anxiety among patients, who often express regret over not being aware of these issues earlier. Mr Murray has pinpointed seven prevalent mistakes, alongside actionable guidance to circumvent them.
Mistake 1: Eating Out of Habit Rather Than Hunger
"One of the most frequent scenarios involves patients adhering to rigid meal schedules despite reduced appetite," explains Mr Murray. "GLP-1 medications are prescribed to suppress hunger, but they cannot automatically alter ingrained habits. Recognising diminished hunger presents a crucial opportunity to reassess eating patterns, shifting from carb-heavy meals to smaller, protein-dense alternatives."
Mistake 2: Rushing the Process Due to Deadlines
Mr Murray cautions against unrealistic expectations, such as seeking dramatic results before events like weddings. "Bodies require time to adapt to GLP-1s, with gastrointestinal issues common initially. Slow, steady weight loss indicates proper treatment functioning, whereas hastening doses can exacerbate side effects and lead to premature abandonment."
Mistake 3: Assuming Early Side Effects Are Permanent
"A major misconception is that initial side effects like diarrhoea or nausea persist indefinitely," says Mr Murray. "In reality, these often diminish as the body adjusts. Dietary modifications, hydration, and professional support during the early weeks can significantly improve tolerance and reduce dropout rates."
Mistake 4: Neglecting Protein Intake
"Reducing overall food consumption without prioritising protein can result in fatigue and muscle loss," Mr Murray notes. "Protein enhances fullness and preserves lean mass, making it essential to anchor meals with sources like eggs, yoghurt, or tofu."
Mistake 5: Overlooking Fibre and Hydration
Appetite suppression may inadvertently lower fibre and fluid intake, leading to constipation or bloating. "Fibre and water are critical for digestive comfort," advises Mr Murray. "Gradually incorporating fibre-rich foods like berries and oats, alongside consistent hydration, can transform the treatment experience, though individuals with digestive conditions should consult specialists first."
Mistake 6: Under-Eating Daily and Compensating at Night
"Skipping meals due to low appetite often triggers evening cravings," Mr Murray explains. "This pattern reflects the body's attempt to catch up on nourishment. Maintaining steady, protein-forward meals throughout the day helps prevent late-night overeating and fosters sustainable behaviours."
Mistake 7: Focusing Solely on Weight Loss Metrics
"Relying exclusively on scale readings can obscure broader health indicators," warns Mr Murray. "Long-term success hinges on consistent habits, sleep quality, strength training, and daily coping mechanisms. Tracking factors like energy levels and protein intake, alongside incorporating weekly strength sessions, supports sustainable outcomes beyond mere weight reduction."
Mr Murray emphasises that GLP-1 medications create opportunities for healthier choices, but conscious engagement and professional guidance are vital to maximising benefits and avoiding common pitfalls.
