An article written by Dr Edward Leatham, Consultant Cardiologist
Tags: VAT, GLP-1, Inflammation, Diet, CKD, search website using Tags to find related stories.
Many of my patients with raised visceral adipose tissue (VAT) relevant to their heart condition describe a recurring challenge: staying on track with nutrition and exercise when travelling for work, staying in hotels, or attending corporate dinners.
These environments often present real barriers. Protein targets become difficult to meet, healthy snacks are hard to find, and hotel gyms are often poorly equipped — if they exist at all. Corporate dinners typically involve set menus with sufficient carbohydrate and alcohol exposure to sabotage metabolism that otherwise stays on track at home. In the words of a good friend immersed in the corporate world, “I just can’t help eating whatever is put in front of me”. In addition, there is a form of social pressure I hadn’t fully appreciated until recently, which was brought into sharp focus by a recent patient’s experience.
This particular patient was among the first I referred for GLP-1 mimetic therapy. She had high blood pressure, a previous mini-stroke, a raised BMI, and was started on Mounjaro. The results were remarkable: she lost a significant amount of weight, felt better than she had in years, and was able to stop all of her previous medications.
But what she told me next caught me off guard.
She described an unexpected social challenge when dining out with friends. With her appetite significantly reduced, she would often order just a starter or barely touch her meal. Friends — well-meaning but unaware — would press her:
“Why aren’t you eating properly?”
“Are you on a diet?”
“Go on, treat yourself!”
These comments made her feel self-conscious, almost as if she had to justify the positive changes she was experiencing.
It made me realise how much of our clinical focus is on the biological effects of GLP-1 therapy — the weight loss, appetite suppression, and cardiometabolic improvement — yet we often give less attention to the social dynamics patients must navigate when those effects become visible.
So how do we mix a heart healthy diet, GLP-1s, hotels, travel and hospitality — and stay on track?
Based on feedback from patients and the realities of modern living, here are some practical, realistic tips for navigating life while lowering your VAT, especially when you are away from your usual routine.
1. Break the Stigma: You are on Therapy – Own It
If you are taking GLP-1 mimetics like Mounjaro, Ozempic, or Wegovy, you are receiving a legitimate, medically prescribed therapy. Just like someone with asthma carries an inhaler, or a diabetic uses insulin, there’s no shame in needing a jab to support your metabolic health.
Think of it like this: former smokers or alcohol drinkers often speak openly about their lifestyle changes. They might say, “I don’t drink anymore, I’m in recovery,” or “I gave up smoking last year.” There’s a quiet confidence in that honesty.
So if someone asks why you’re not eating much, it’s okay to say:
- “I’m on a medication that helps reduce my appetite — I feel better eating smaller portions.”
- “I’m focusing on my health right now, this meal is perfect for me.”
- “I have carbohydrate sensitivity, only a G &T and small glass of wine for me this evening.”
- “I’m on a therapy that helps with weight and blood pressure, so I’m eating intentionally.”
Even Jeremy Clarkson recently admitted to being on Ozempic. If he can say it on national television, so can you.
2. Master the Menu: Travel-Smart Eating Strategies
Hotel buffets, business lunches, conference meals… none of these are designed with GLP-1 users in mind. But with a bit of planning, you can navigate them successfully.
✅ Start with a pint of water and a salad, avoid bread or starches while waiting
This fills slows gastric emptying and reduces the likelihood of over-ordering out of hunger. Ask for olive oil or vinegar instead of creamy dressings.
✅ Focus on protein
Try to meet your daily protein target with lean options:
- Grilled chicken or turkey
- Fish or seafood
- Eggs or omelettes
- Tofu or tempeh
- Beans and lentils (note: these also contain some carbs)
Even a steak — shared or eaten in half — can be a reasonable choice. Many restaurants will accommodate a request for “just the protein, no sides” or will happily substitute chips with vegetables.
✅ Ditch the fillers
You’re not obliged to eat the rice, potatoes, or bread that comes as standard. Most of these are high in calories and low in protein. If you do want to sample them, try a small spoonful or share with someone else.
✅ Snack smart
Bring your own non-carbohydrate protein-rich snacks, such as:
- Nuts (especially almonds, walnuts, pistachios – but mind portion sizes)
- Edamame beans
- Olives
- Protein bars or shakes (choose low-carb options where possible)
3. Alcohol – A Hidden Trap Worth Navigating
Many people on GLP-1 mimetics find that their tolerance for alcohol drops — even small amounts can cause nausea, fatigue, or a generally unpleasant feeling. This often leads to a natural reduction in alcohol consumption, which can be beneficial from both a weight and cardiovascular perspective.
Alcohol also represents a significant source of empty calories, particularly when consumed socially and without awareness of what’s in the glass.
🍺 Avoid high-sugar, high-carb drinks:
If you’re sensitive to carbohydrates (as shown by CGM results), be especially cautious with:
- Beer
- Cider
- Cocktails with sugary mixers or syrups
These can lead to post-drink glucose spikes, triggering insulin release and promoting lipogenesis — the conversion of sugar into fat. Not ideal when you’re trying to reduce visceral adiposity.
🍸 Better alternatives:
- Spirits (such as gin or vodka) with slimline tonic
- Low-alcohol or alcohol-free spirits
- Wine spritzers (half wine, half soda water)
Always start social events with a glass of water — this sets the tone, takes the edge off thirst, and reduces peer pressure. Alternate alcoholic drinks with water or non-sugary soft drinks to stay in control, stay hydrated, and enjoy the event without compromising your progress. Avoid carbonated drinks that contain artificial sweeteners. These have not been shown to help weight loss for reasons that are still being researched- one hypothesis that seems plausible is that artificial sugars do not trigger satiation but by tasting sweet, they may lead to more food and drinks being consumed.
4. Hydration, Hydration, Hydration
Yes, I’m going to say it again: drink water.
One of the simplest but most powerful tools in your GLP-1 toolkit is regular hydration:
- Before meals: helps with satiety
- First thing in the morning: supports digestion and metabolism
- Before bed: prevents overnight dehydration
- When travelling: planes, trains, and hotel air conditioning can all dry you out
Invest in a reusable water bottle and aim to drink 1.5 to 2 litres per day. Add lemon or mint for variety if needed.
Still water > sparkling > diet soft drinks > juices > alcohol. Keep that hierarchy in mind.
5. Move Intentionally: Exercise While Travelling
When travelling, the gym might not always be an option — but movement still is.
🏃♂️ Walk whenever you can
- Skip the lift, take the stairs
- Walk between meetings or appointments
- Choose accommodation within walking distance of key venues
- Aim for 10,000 steps per day (use a pedometer or phone app to track)
🏋️ Bodyweight resistance exercises
No equipment? No problem. You can maintain muscle and metabolic benefits with just 10 minutes each morning:
- Squats
- Wall sits
- Partial press-ups
- Lunges
- Resistance band rows or bicep curls (pack a band in your suitcase)
Even two sets of five different movements can stimulate muscle, improve insulin sensitivity, and help preserve lean mass while on GLP-1 therapy.
6. Prepare Mentally for Social Situations
It’s one thing to eat differently when you’re alone. It’s another when you’re with clients, friends, or family. Here’s how to navigate the social dynamics:
🌐 Use your “I’m on therapy” script
It removes pressure and stops the conversation from lingering on your plate. Where appropriate try using the new label ‘carbohydrate sensitive phenotype (CSP)’, in the same way people will announce they are coeliac or lactose intolerant.
🍴 Suggest sharing
In tapas bars, Italian restaurants, or steak houses, sharing plates allows you to taste a variety without over-ordering.
📉 Lower your expectations
Not every meal will be perfect. If dinner is carb-heavy and light on protein, then adjust breakfast or lunch accordingly. One off-plan meal doesn’t undo your progress — but multiple ones without any balance might.
7. Travel Checklist for GLP-1 Users
If you’re travelling while on GLP-1 therapy, especially internationally, prepare ahead.
✈️ Pack wisely:
- Medication (in original packaging)
- Sharps container (small travel size)
- Cooling pouch or insulated bag if necessary
- Prescription letter (especially for international travel)
- Resistance band
- Protein bars or sachets
- Reusable water bottle
📞 Call ahead:
- Ask hotel if there’s a mini fridge
- Find out if there’s a gym (or safe walking routes nearby)
- Check restaurant menus online in advance
8. Celebrate Your Wins — Quietly and Confidently
GLP-1s are transforming the landscape of obesity, diabetes, hypertension, and cardiovascular risk. But as with any powerful tool, they come with new learning curves — including how to manage food, travel, alcohol, and social situations.
If you’re seeing results — improved health, more energy, fewer medications — own that success. You don’t need to apologise for ordering a smaller meal or skipping the bread. You’re not “being awkward” — you’re being intentional.
And if you’re the friend or family member of someone on GLP-1 therapy: be supportive. Let them eat and drink the way they need to. Ask questions with curiosity, not judgement. Celebrate their journey with them.
Final Thoughts
Life doesn’t stop when you start a new therapy. You’ll still travel, go to events, dine with colleagues, and stay in hotels. The key is to adapt your routine — not abandon it.
With a little planning, honesty, and hydration (yes — drink water), you can stay fully engaged in life without compromising your health goals.
If you’re travelling soon and have questions about how to stay on track while on GLP-1 therapy, speak to your clinic team. We’re here to help you succeed — wherever you are.
Other related articles
- Carbohydrate Sensitive Phenotype (CSP): Precursor of the Metabolic Syndrome?
- Anthropometrics vs BMI: Why Waist Measures Outperform BMI in Cardiovascular Risk Assessment
- Why I Eat a Cooked Breakfast to Lower My Visceral Fat
- “Why Am I Out of Breath?” — The Hidden Link Between Belly Fat and Breathlessness
- Why everyone is talking about VAT
- How to Lose Visceral Adipose Tissue (VAT) and Improve Metabolic Health: A Guide to Sustainable Weight Loss
- The Expanding Waistline in Men: Spare Tyre, Killer Visceral Fat, or Just Flabby Abdominal muscles?
- From Genes to Greens: How DNA Shapes Your Nutritional Needs
- The 8-Month Metabolic Reset: A New Approach to Reversing Visceral Fat, Improving Blood Pressure and Blood Glucose
