Optimise Your Weight Loss: Low Calorie Snacks, Exercise, and Medical Support

If you’re on a weight loss journey with the help of medication – whether it’s Wegovy, Saxenda, or another GLP-1 injection – you’ve already taken a significant step towards improving your health. But to get the most out of these treatments, your lifestyle choices matter just as much as the medication itself.

At Junction Pharmacy, we support patients not only with their prescriptions but also with practical, sustainable guidance around food, fitness, and daily habits. In this post, we’ll explore how choosing the right low calorie snacks, staying active, and seeking personalised support can help you make the most of your weight loss efforts.

Why Low Calorie Snacks Make a Big Difference

One of the key challenges during weight loss is managing hunger – especially between meals. This is where low calorie snacks play a vital role. But we’re not talking about empty snacks that leave you feeling hungry again in 30 minutes. Instead, focus on snacks that are:

High in protein – to help preserve muscle mass and promote satiety

High in fibre – to support digestion and help you feel full for longer

Nutrient-dense – offering vitamins and minerals without unnecessary sugars or fats

When used wisely, these snacks can prevent overeating at mealtimes, stabilise your energy levels, and reduce cravings.

Top High-Protein, High-Fibre Low Calorie Snacks

Here are some smart choices that pair well with weight loss medications:

Boiled eggs – A portable protein source with only around 70–80 calories each

Greek yoghurt (low fat) – High in protein and great with fresh berries or a teaspoon of chia seeds

Hummus with carrot or cucumber sticks – A fibre-rich snack with healthy fats

Cottage cheese with cherry tomatoes – A low-calorie combo full of protein and water-rich veg

Air-popped popcorn (plain) – A wholegrain snack with fibre and crunch, under 100 calories per portion

Edamame beans – High in protein and fibre, these are a satisfying option warm or cold

Tuna or salmon in spring water – Great with wholegrain crispbreads for a protein-packed mini meal

Almonds (unsalted) – Just a small handful (around 10–12 nuts) can keep you going between meals

Remember: portion control is key, even with healthy snacks. Pre-portioning your snacks into small containers can help you avoid unintentional overeating.

Why Nutrition Matters While Taking Weight Loss Medications

GLP-1 medications such as Wegovy and Saxenda work by slowing digestion and reducing appetite, helping you feel fuller for longer. However, that doesn’t mean you can ignore what you eat. In fact, what you eat becomes even more important.

Choosing balanced meals and healthy snacks can:

• –> Maximise fat loss over muscle loss

• –> Reduce nausea or gastrointestinal side effects

• –> Support steady energy throughout the day

• –> Improve blood sugar levels and cardiovascular health

Our pharmacists can help you choose the right dietary approach based on your goals, medication, and lifestyle.

The Role of Exercise in Long-Term Weight Loss

While medication can help reduce your calorie intake, physical activity is vital for long-term success. It not only supports further weight loss but also improves mood, energy, sleep, and overall health.

We recommend:

• –> 150 minutes per week of moderate-intensity exercise (e.g. brisk walking, cycling, swimming)

• –> Strength training twice a week to preserve muscle mass and improve metabolism

• –> Light activity throughout the day – even short walks or stretching breaks can add up

Start slow if you’re new to exercise, and focus on consistency over intensity. Our team can provide fitness suggestions and connect you with local resources.

How Junction Pharmacy Supports Your Weight Loss Journey

At Junction Pharmacy, we don’t just hand over your medication and send you on your way. We offer ongoing support, including:

• –> One-to-one weight loss consultations

• –> Advice on healthy eating and meal planning

• –> Support for managing side effects

• –> Guidance on portion control and reading food labels

• –> Access to weight-friendly products and supplements

• –> Regular check-ins to monitor your progress

We also provide expert advice on which low calorie snacks work best with your medication and how to structure your day around manageable, enjoyable habits.

Ready to Take the Next Step?

Weight loss is never just about the number on the scales – it’s about building better habits, improving your health, and feeling confident in your body. Whether you’ve just started your weight loss medication or you’re looking for extra support, we’re here to help.

Visit Junction Pharmacy today or reach out to book a consultation with our team. Together, we’ll create a plan that works for you – one that includes smart nutrition, effective activity, and the right guidance to help you feel your best.

This blog was written on behalf of Junction Pharmacy by Pharmacy Mentor.