Overcoming common side effects

Because side effects should not derail your progress.

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What’s going on with my tummy?

It’s common to experience some stomach issues when you first start taking weight loss medications or increase your dose – your body needs time to adjust. So do not be surprised if you experience:

  • nausea (feeling sick)
  • vomiting (being sick)
  • diarrhoea (you know the drill)
  • constipation (the opposite problem)

It’s important not to panic – here we share some tips to help you manage some of the side effects.

What to eat and drink when side effects strike

Nausea:

  • Skip the sweet, spicy, and greasy foods
  • Avoid strong smells and fizzy drinks
  • Sip cold water, ginger tea, or peppermint tea
  • Eat small, frequent meals – little and often is your friend

Diarrhoea & vomiting:

  • Hydrate! Drink fluids regularly (but skip fruit juice – it can make things worse)
  • Eat when you feel you can – try plain toast or crackers
  • Avoid fatty or spicy foods

Constipation:

  • Gradually up your fibre intake: wholegrains, fruit, veg, beans, pulses, nuts, seeds
  • Drink 2 to 3 litres of fluid a day (that’s 8 to 12 glasses)
  • Get moving – even a walk can help get things flowing

If things feel unmanageable, don’t suffer in silence – speak to your pharmacist or GP.

Managing tiredness

Feeling wiped out? You’re not alone. Fatigue is another common side effect, especially early on. It could be due to:

  • eating fewer calories than before
  • dealing with nausea, vomiting, or diarrhoea
  • a vitamin or mineral deficiency due to not getting the right balance of nutrients in your diet (think iron, folate, vitamin B12)

Here’s how to fight the fatigue:

Energy-boosting tips

  • Eat smaller meals more often to keep energy steady
  • Go for a varied, balanced diet
  • Stay hydrated – dehydration = tiredness
  • Move your body – even if it’s the last thing you feel like doing. A 10–15 min walk can lift your mood and energy
  • Skip caffeine after midday – it messes with your sleep and leaves you groggy
  • Cut back on alcohol – it might help you nod off, but it wrecks sleep quality

If you’re feeling exhausted, check in with your GP – they can test for nutrient deficiencies and rule out anything more serious.

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