Keeping the muscle you have is non-negotiable
It seems like every week there’s another story in the news about Ozempic or Wegovy. These GLP-1 medications have helped a lot of people manage their weight and metabolic health.
But when weight loss happens rapidly, as it often does with these medications, there’s a real risk of losing precious lean muscle mass and bone density along with body fat.
In fact, clinical trials found that participants lost about 15.2 lbs of fat but also 10.4 lbs of lean mass, meaning roughly 40% of the weight they dropped was muscle and bone.
Here are three ways to avoid losing the wrong kind of weight if you choose to use these medications.
1: Prioritize “Expensive” Calories
When your appetite is significantly reduced by medication, your body can’t afford “cheap” or empty calories. Every bite needs to work hard for you.
The most critical nutrient for preserving the muscle you have is protein. Because you’re probably eating smaller volumes of food, you need to make sure high-quality protein is the star of every meal. Think lean meats, fish, eggs, Greek yogurt or legumes.
How much protein do you need? Remember the rule of thumb we discussed in our nutrition workshop last year: aim for 30g of protein per meal.
2: Strength Train to Protect Your Muscles and Bones
When you lose weight with medications or diet alone, your body might go looking for the energy it needs by breaking down your valuable muscle tissue.
So how do you prevent this? Strength train! Challenge your muscles with weights, resistance bands, or bodyweight exercises 3-4 times week. BodySculpt classes are ideal for this. The resistance training we practice provides the mechanical stress necessary to stimulate muscle protein synthesis and maintain bone density.
3: Mind Your Minerals
Rapid weight loss can impact bone density, increasing the risk of fractures later in life. Since GLP-1s can reduce your overall intake, you might be missing out on key micronutrients.
Be sure you’re getting adequate Calcium and Vitamin D, which are the cornerstones of bone health. Foods like dairy and leafy greens provide a lot of these, but talk to your doctor about supplements if your appetite suppression prevents you from eating enough of these nutrient-dense foods.
Focus on Strength, Not Just Size
While medications like Ozempic and Wegovy can be powerful allies, it’s important not to sacrifice your long-term strength and mobility for short-term weight loss.
By getting enough protein, strength training regularly, and keeping an eye on your nutrient intake, you can make sure the weight you lose is fat, not the muscle and bone that keep you strong.
Another reason to stay active and keep our bodies capable of doing what we love!
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