it's eating season

And if you're on a GLP-1 medication, holiday feasts might mean more side effects. Try these 7 dietitian-recommended feel-better strategies to get the most out of your meals.

- KAREN ANSEL, M.S., R.D.N.

You probably know someone who is using a drug like Ozempic or Wegovy for diabetes or weight loss—or maybe that someone is you.

Roughly 12% of American adults had taken one of these drugs as of 2024, data showed. And the number is likely to increase now that new research has found that the medications may also help reduce the risk of heart attack, stroke, seizures, dementia, and Alzheimer's disease and perhaps even aid in combating substance abuse.

What's less widely known is that more than a third of people taking these meds, especially if they're using them for weight loss only, will quit within a year, according to recent research published in JAMA Network Open.

Cost is certainly a factor, though it's not the only issue. "These are potent medications for losing weight, but they may cause many side effects, such as nausea and vomiting," says Robert Dubin, M.D., an associate professor in research and clinical science at the Pennington Biomedical Research Center at Louisiana State University. Especially in the festive months of November and December, full of food-centered gatherings, it can be hard to eat in a way that minimizes the risk of these issues.

Thankfully, there are food choices and timing tricks that can help year-round, whether you're in it to lose weight, to manage type 2 diabetes, or both. Try these expert-approved strategies to feel your best.

1 Eat SMALLER meals, more OFTEN

“One of the ways in which GLP-1 receptor agonists work is by slowing down digestion,” says Jill Weisenberger, M.S., R.D.N., author of Prediabetes: A Complete Guide. “Though that may help you feel full longer and decrease your appetite, some people will have gastrointestinal problems because food stays in the stomach longer.” This may lead to nausea, bloating, heartburn, and stomach pain.