Phentermine helps you lose weight by suppressing appetite and boosting energy, but day-to-day choices and changes are left up to you! Phentermine success stories emerge from users who view the pills as a tool to achieve their goals, while also committing to a sustainable, healthy lifestyle. So, here are 20 phentermine tips and tricks to help you feel your best and lose more weight with phentermine.
(1) Drink water
Did you know that your body is made up of over 60% water, and that even small changes in water intake make a big difference in how you feel? Hydration is critical to weight loss, and it’s even more important when you’re taking phentermine.
This medication causes dry mouth and not drinking enough water exacerbates the uncomfortable “cotton mouth” feeling. Since our bodies often confuse hunger and thirst, dehydration also makes you more likely to snack unnecessarily, which increases overall calorie consumption and slows weight loss.
To stay hydrated, aim for at least 8-12 glasses of water per day. If you sweat a lot from working out or being outside in hot weather, increase fluid intake to compensate. You may also need more water if you’re bigger (taller or heavier) than average or take diuretics.
How do you know if you’re staying properly hydrated? Despite all of the advances in science, the best indicator of proper hydration is still simple: regular production of light yellow pee.
(2) Take it first thing in the morning
Take phentermine first thing in the morning on an empty stomach.
This medication reaches its maximum effect about 3-4 hours after ingestion and then tapers off. Take your phentermine first thing in the morning to give yourself the best chance to feel the pills effects during the day and still be able to sleep at night. If you take multiple pills per day, aim to take the last dose at least 8 hours before bedtime to minimize the risk of insomnia.
It’s best to take phentermine on an empty stomach so that it is better absorbed and more effective. To get the most out of your phentermine, take it either 30-60 minutes before breakfast, or 1-2 hours after.
All of that being said, always take phentermine exactly as prescribed. Your doctor knows your case best, so you should ALWAYS follow his or her dosage and care instructions carefully.
(3) Don’t skip meals
Phentermine is a powerful appetite suppressant, so it can be tempting (and even easy) to skip meals. Don’t. Skipping meals is damaging because it makes it harder to get enough of the right nourishment and increases the likelihood that you’ll grow overly-hungry and overeat later in the day.
On the flip side, eating regular, substantial meals and snacks keeps your metabolism high, fuels your body to perform and helps modulate your blood sugar. These benefits make it easier to achieve sustainable weight loss and resist cravings. So, even while you’re working hard to lose weight, eat at least 1200 calories per day if you’re female or 1500 calories per day if you’re male. Depending on your body and schedule, try spread these calories across 3-6 meals per day.
(4) Get phentermine from a doctor
Phentermine hydrochloride, the active ingredient in phentermine weight loss pills, is a schedule IV controlled substance in the US and abroad. As a result, the sale and distribution of this medicine is monitored by authorities and it is ILLEGAL to buy or sell phentermine online.
Real phentermine is only available with a verifiable doctor’s prescription, and must be purchased from a DEA-registered pharmacy. Most major chains (e.g. Walmart, Walgreens, CVS, etc.) sell phentermine weight loss pills.
Don’t buy phentermine online, don’t take someone else’s pills and never share your medication. All three actions are illegal and potentially dangerous.
(5) Make exercise a daily routine
Exercise is crucial part of your weight loss journey and long-term healthy lifestyle. In fact, research shows that physical fitness may be an even better predictor of future health than weight status. Whether it’s a walk down the block or belly dancing class at the gym, making movement a part of your day makes weight loss easier and faster.
While taking phentermine, make sure to clear any new exercise routine with your doctor.
Once you have the all-clear from your physician, gradually build-up to meet current physical activity recommendations: 75 minutes of vigorous aerobic activity (e.g. running) or 150 minutes of moderate aerobic activity (e.g. walking) per week.
(6) More home-cooked meals, less take-out
The average American adult eats out 4.5 times per week. If you love grabbing lunch with your coworkers or picking-up taking out on the way home, you’re in good company. Unfortunately, eating out doesn’t do any favors for your wallet or your waistline.
When you cook at home, you’re much more able to control what goes into your body, make more nutritious choices and better control portions. That makes home-cooked meals ideal for losing weight, reducing sodium intake, minimizing added sugars and accommodating other dietary restrictions.
If you eat out a lot, try a couple of these healthy pack-ahead lunches this week!
(7) Keep your doctor in the loop
Your doctor in your ally in this weight loss journey. Be open and honest with him or her at each stage of the process.
At the initial appointment, be prepared to discuss your full medical history and come with a complete list of all current/recent medications and supplements (and their doses). To keep you safe and make sure phentermine is appropriate for you, your doctor needs a complete picture of your health.
In general, don’t be afraid to ask your prescribing doctor if you have any questions or concerns.
(8) Prioritize sleep
Easier said than done… I know. With the hectic pace of modern life, that average American adult only gets 6.8 hours of sleep per night and 40% us sleep less than recommended minimum of six hours per night. Still, if your goal is weight loss, sleep matters – just like eating right and staying active.
Sleep deprivation causes a cascade of hormonal changes that:
- Dysregulate hunger and satiety cues
- Intensify cravings for high-fat, high-sugar foods (“junk food”)
- Slow metabolism and makes it harder to lose fat
None of these deviations promotes weight loss, which is why shut-eye is so important during your weight loss journey and beyond. The optimal amount of sleep for adults is 6-8 hours per night by most recommendations.
(9) Seek support
Research shows that people who lose weight with friends or family are more likely to achieve and maintain their goal weight. Whether it’s in-person or online, steadfast support provides unmatchable benefit on your weight loss journey.
If you’re interested in online support, check out the Phentermine.com weight loss support groups on Facebook:
(10) Plan your meals and snacks
“Failing to plan is planning to fail.” Did a parent, teacher or coach ever tell you this as a child? Turns-out it holds true for weight loss, much like most other endeavors in life.
Plan ahead to pack healthy meals and snacks so that you’re not caught in a situation where you’re ravenous and the only options are a vending machine or fast food. Meal replacement shakes, protein bars or even durable fruits (like oranges or apples) are great things to throw in a bag or the car if your schedule is unpredictable.
Planning ahead also helps you account for big events where you know you’ll probably eat more than usual. If you know you have a party coming up this weekend, plan to build a little bit more of a calorie deficit during the week. This is a good strategy that allows you to let loose a little and celebrate with your loved ones, while still staying true to your overall calorie & weight loss goals.
(11) Be aware of potential side effects
Phentermine is highly sought-after due to it’s reputation as a fast, effective way to lose stubborn weight. What not everyone realizes is the long list of potential side effects that accompany the promise of impressive weight loss results.
The most common side effects reported by phentermine users are: dry mouth, insomnia, constipation and headache.
However, you can also suffer a wide variety of other reactions – including some very serious, potentially fatal side effects.
If you experience chest pain, trouble breathing, fainting, swelling of the feet or lower legs, difficulty carrying out daily activities while taking phentermine, seek immediate medical attention.
(12) Swap-out junk foods
Whether you prefer salty snacks or sweet treats, chances are that a craving will hit more than a few times during your weight loss journey.
Instead of ignoring the craving, think about how to exchange your unhealthy vice out for a more nutritious and/or lower-calorie alternative. For example, consider the following healthy swaps:
🍟 French fries/potato chips → 🍿 Air-popped popcorn
🧀 Cheesy crackers → 🍎 Apple & 1oz cheddar cheese
🌶️ Tortilla chips & salsa → 🥕 Baby carrots/cucumber & hummus
🍦 Chocolate ice cream → 🍡 Small fudgsicle (or other popsicle)
🍪 Cookies → 🍌 Sliced bananas with cinnamon & PB drizzle
🍫 Chocolate candy → ☕ Hot chocolate (diet/sugar-free, if you’d like)
(13) Use a tracking app
Weight loss can be confusing, but tracking apps make it easier. If you’d rather not spend hours calculating and counting calories by hand, download a free tracking app for weight loss!
MyFitnessPal, LoseIt and Yazio are great options if you’re logging food and activity manually. If you wear an activity tracker (e.g. Apple Watch, Fitbit, etc.) these devices also have a linked app that you can use to track intake vs. activity.
Tracking what (and how much) you eat helps keep you accountable, and makes it easier to understand if you’re eating too little, too much or just the right amount based on your activity level, age, weight, gender and goals. It’s unsurprising, then, that people who track food and activity lose more weight than those who don’t.
(14) Aim for alkaline
Phentermine is primarily processed by the kidneys and then excreted in the urine. One study showed that subjects with an acidic urinary pH (5.5 – 6.0) excreted almost double the unchanged phentermine as compared to subjects with an alkaline urinary pH (7.5 – 8.0) over a 24-hour period. That means subjects with an alkaline urinary pH had the phentermine in their system for longer, giving the medication more time to suppress appetite and boost energy.
So, to slow excretion and maximize the effectiveness of phentermine, aim for a slightly-basic urinary pH. Eating a diet rich in fruits, vegetables, nuts and some spices (like cinnamon) – and low in acidifying foods like caffeine, white grains and sugar – can help increase urinary pH.
(15) Keep healthy choices on your mind
Your environment has a big impact on the choices you make. Set yourself up for success by leaving plenty of visual reminders to make the healthy choice throughout the day.
Start with your kitchen and pantry. Move all of your less-than-healthy snacks (like chips, cookies, etc.) off the counter and put them on a high or low shelf in the pantry/cupboard/fridge. Replace those snacks with a fruit bowl on the counter and place healthier grab-and-go snacks (like fruit cups, yogurt, low-sugar granola bars, etc.) on eye-level shelves in the pantry/cupboard/fridge. That way, the first thing you see is a nutritious option! This small change makes it easier to make the healthier choice each day.
You may also consider adding a motivational background on your phone or writing some inspirational messages on your mirror/planner to keep your enthusiasm up on down days.
(16) Mix-up your workouts
Any exercise is better than no exercise, but what’s THE BEST exercise for weight loss? Many experts would argue it’s a combination of different workouts. By varying your workout day to day, you activate different muscle groups and move the same muscles in different ways, both of which increase overall fitness and boost calorie burn!
Try to include all 4 types of exercise in your weekly routine:
- Cardiovascular training (aka aerobic exercise)
- Strength training
- Flexibility exercises (stretching)
- Balance work (e.g. yoga or tai chi)
Within these areas, it’s also beneficial to vary your workout. For example, if you usually swim, think about going on a hike or trying a dance class at the gym.
(17) Don’t drink alcohol
Do NOT mix phentermine and alcohol.
The two substances interact and can produce unpleasant, or even dangerous, results. In particular, drinking alcohol while taking phentermine increases the risk of unwanted side effects like chest pain, changes in heart rate/blood pressure, nausea, dizziness and lightheadedness.
(18) Celebrate non-scale victories too
There are lots of reasons to lose weight and get fit that have nothing to do with the number on the scale. Make sure to celebrate those achievements too! Here are some of the non-scale victories that lots of phentermine users feel excited about:
- Shopping in a regular store/wearing the clothes you want
- Walking upstairs without getting winded
- Saying “no” to seconds at dinner
- Having less joint pain
- Walking farther/faster than before
- Getting compliments from a spouse/coworker/friend
No matter what your non-scale victory, make sure to celebrate that accomplishment just as whole-heartedly as you celebrate a lower number on the scale!
(19) Only use phentermine short-term
Phentermine is designed as a short-term aid to manage obesity. It is not a miracle pill and it’s not a long-term treatment. These pills should only be taken for 12 weeks (3 months) at a time, so it’s important that you take advantage of the time on the pill to develop healthy habits.
If your doctor decides that it’s right for you, you may be able to take multiple rounds of phentermine, but you’ll still need to take breaks every 2-3 months. When taken continuously for longer periods of time, this medication loses its effectiveness and can prove addictive.
(20) Believe you can do it!
Last but not least, have confidence that you can do it! It’s cliché but true: “what the mind believes, the body achieves”. Have faith that you can commit to a new, healthier lifestyle and lose the weight for good.
It’s easy to tell ourselves that it’s impossible, or listen to naysayers that point-out how hard it will be, but if you truly believe that you can do it you will! Define your goals, plan-out how you’re going to achieve them and then make a conscious decision to keep prioritizing that choice day-after-day. If you feel your motivation wavering, remember why you started and reach-out to your support system to help you keep going. You can do it!!
What’s your #1 phentermine tip? Share with us in the comments section below!