Kick Start 2026: How to Stay Nourished While Working Towards Your Weight Loss Goals

A new year brings fresh motivation — and for many people, that means resetting habits and refocusing on health goals. If weight loss is part of your 2026 plan, staying nourished is one of the most powerful ways to support your journey.

When you reduce your overall food intake, whether through smaller portions, a busy schedule, or a reduced appetite for example, whilst on a GLP-1 therapy, it can become harder to meet your daily nutritional needs. That’s why focusing on balanced, nutrient-dense choices is key to feeling energised, steady and supported. Nourishing your body with the right nutrients will help you avoid fatigue and keep you on track toward your goals even as you cut calories.

1. Include Protein in Every Meal

Prioritising protein at each meal is a powerful way to stay nourished during weight loss. Not only does protein help you meet your daily nutritional requirements, it also supports muscle maintenance and helps you feel satisfied throughout the day. Try building your meals around high-quality protein sources – such as chicken, eggs, tofu, Greek yoghurt, lentils or other legumes. These foods help provide structure and balance in your eating routine, so you’re less likely to feel hungry or low on energy an hour later.

2. Don’t Skip Meals — Even If Your Appetite Is Low

Having a low appetite can sometimes lead to unintentionally skipping meals. Unfortunately, skipping meals can create wider nutrient gaps and make it harder to stay on track. Aim for regular, balanced eating across the day to maintain stable energy levels. Even if you don’t feel very hungry, try to have something small but nutritious instead of nothing.

3. Prioritise Hydration

Sometimes low energy or food cravings are actually signs that you need more fluids. Staying well-hydrated is essential, especially when you’re adjusting your eating patterns. Keep water with you throughout the day and sip often. You can also include herbal teas or other low-calorie beverages to meet your fluid needs. Proper hydration supports your metabolism and can help control feelings of hunger – plus, it’s key for overall health.

4. Create Consistency, Not Perfection

Remember that progress is rarely linear – and that’s okay. There will be days when things don’t go perfectly, and occasional detours are normal on any weight-loss journey. What matters is consistently returning to healthy habits, not aiming for perfection. Focus on small sustainable wins that support your long-term goals. For instance, plan meals ahead of time when you can, prepare nutritious snacks for busy moments, or keeping wholesome, ready-to-go options on hand. By building consistency (one good choice at a time), you’ll make healthy eating a natural part of your routine without feeling like you have to be “perfect” every day.

5. Support Your Nutrition During GLP 1 Therapy

If you’re on a GLP-1 therapy and experiencing reduced appetite, ensuring you get enough nutrition becomes particularly important. A reduced appetite can mean you might not eat enough volume to get all the vitamins, protein, and energy your body needs. OPTIFAST VLCD products can help in this situation – they are specifically formulated to provide the complete nutrition of a full meal in a controlled number of calories. Incorporating a shake, soup, or bar can help you stay nourished on days when you find yourself unintentionally skipping meals or struggling to eat a balanced diet. This way, you’ll get protein, fibre, and essential micronutrients even if you’re eating less overall. As always, follow your healthcare professional’s guidance when using a very low calorie diet to make sure it is suitable for you.

6. Choose Convenience That Supports Your Goals

Busy days can make healthy eating harder, but convenient options can help. Pre-portioned, low-calorie meal alternatives like OPTIFAST VLCD shakes, soups, bars, and desserts make it easier to stay on track. With a variety of formats to suit your schedule, they take the guesswork out of nutrition — helping you stay consistent, even when time is tight.