When it comes to changing habits, repetition is the key. Whether you are trying to eat more vegetables, exercise regularly, or stop snacking late at night, doing the same thing repeatedly helps your brain learn new patterns. When taking weight management medication, you are likely to feel less hungry, and it is usually easier to make healthy choices. The more you make healthy choices, the more they can become your 'new normal,' supporting long-term helpful habits.

It might feel hard at first, but every small step counts towards lasting change.

How Repetition Works in the Brain

Our brains are like a network of paths. The more you travel down a path, the clearer and smoother it gets. Repetition is what strengthens those paths, making it easier to repeat the same behaviour again and again.

Think about learning to ride a bike. At first, you wobble and fall, but after practising, it becomes natural. The same idea applies to building healthy habits. Repeating actions creates stronger pathways in your brain, making healthier new habits feel easier over time.

Why Habits Matter

Habits shape much of what we do every day. These repeated actions can either help or hurt our health. The good news is that you can change habits, even those that feel deeply rooted. Repetition can help replace old, unhelpful patterns with new, healthier ones.

For example:

• Replacing sugary drinks with water: First, you might miss the sweetness. But after practising this swap daily, your taste buds adjust, and water starts to feel more refreshing.
• Adding a short walk after meals: This might feel like an effort at first. But over time, it becomes a regular part of your day.

Building Healthy Habits on GLP-1 Medication

If you are taking GLP-1 medication to support your weight loss journey, building healthy habits is still essential. The medication can help reduce hunger and cravings, but your daily actions are what create lasting change.

Here is how to use repetition to build healthier habits while on GLP-1 medication:

• Eat mindfully: Pay attention to your meals, even if you feel less hungry. Practise eating slowly and stopping when you’re comfortably satisfied rather than really full.
• Stay active: Try to regularly include movement or activity into your routine. This can be whatever works for you and your body, like daily walks or gentle exercise. Repeating these actions can help you stay consistent.
• Choose balanced meals: Focus on repeating nutritious meal choices like prioritising good protein sources, plenty of vegetables and whole foods. People often find that cravings for highly processed, high sugar or high fat foods significantly reduce once they have broken the ‘habit’ of eating these and formed new habits of eating more whole foods and healthier options. 

Small Steps Lead to Big Changes

When you want to change your behaviour, start small. Big changes can feel overwhelming and hard to keep up. Instead, focus on repeating one small action until it becomes a habit.

Here are some simple ideas:

• Start your day by drinking two glasses of water as a way to ensure you are keeping hydrated.
• Swap crisps for a handful of nuts.
• Prepare meals in advance to avoid takeaway temptations.
• Try standing up and stretching every hour if you sit a lot during the day.

Repeating these small actions can significantly impact your health over time.

Be Kind to Yourself

Changing habits takes time. It's normal to have days when things do not go as planned. Don’t be too hard on yourself if you slip up. What matters most is getting back on track and repeating those healthy actions.

Here are some tips to stay motivated:

• Celebrate your progress: Every step counts. Keep track of your wins, no matter how small.
• Find support: Talk to friends, family, or a support group who understand your health journey.
• Be patient: It takes time to build new habits, but every repetition makes your brain stronger.

GLP-1 medication can give you a helpful boost, but repetition of healthy habits will keep you on track long-term.

Keep Going

Every time you practise a new behaviour, you teach your brain to make it easier next time. Start small, keep going, and be kind to yourself. At Roczen, we are here to support you in every step of this journey. You've got this.