GLP-1 & Fitness: Don't Just Lose Weight—Protect Your Muscle!

Oct 14

4 min read

Are You Losing Weight AND Becoming Healthier?

Over the past several months, I've noticed a growing number of my clients either using GLP-1 medications such as Ozempic, Wegovy, and Zepbound or seriously considering them as part of their weight-loss journey.

And I understand why. These medications have changed the conversation around weight management, helping many individuals achieve weight-loss results they may have struggled to accomplish through other approaches.

As a fitness coach with more than 20 years of experience, I support individuals taking positive steps toward improving their health. However, there's something I've become increasingly concerned about. Some individuals are so focused on losing weight that they're overlooking three important components of their health: strength training, adequate protein intake, and proper hydration. I've noticed this concern among some of the people I work with, and it's something I believe deserves more attention.

Here's why.

Losing Weight Doesn't Always Mean Losing Fat

When you lose weight, particularly when weight loss happens rapidly, you're not necessarily losing only body fat. You may also lose lean tissue, including valuable muscle.

GLP-1 medications can significantly reduce appetite, which helps people consume fewer calories. However, when you're eating considerably less, you may also be consuming less protein and fewer essential nutrients.

Without adequate nutrition and regular strength training, you may experience:

Loss of muscle mass and strength: Making everyday activities more difficult and potentially affecting mobility and independence as you age.
Changes in body composition: You may weigh less without achieving the strong, toned appearance you're hoping for.
Reduced physical function: Losing muscle can affect balance, endurance, and your ability to perform daily activities.
Dehydration and fatigue: Reduced fluid intake, nausea, vomiting, or diarrhea can contribute to dehydration, weakness, and dizziness.
Loose or excess skin: Significant weight loss can leave behind loose skin, particularly when the skin has been stretched for years.

It's important to understand that strength training and adequate protein can help preserve muscle, but they cannot guarantee that you won't experience loose skin. Factors such as age, genetics, the amount of weight lost, and skin elasticity also play a role. The number on the scale is only one measurement of progress. Your strength, energy, mobility, and overall health matter just as much.

Three Important Commitments During Your Weight-Loss Journey

1. Strength Training: Give Your Body a Reason to Keep Its Muscle

One of the biggest mistakes you can make during weight loss is neglecting resistance training.

Your muscles need regular stimulation to maintain strength and function. Strength training helps your body preserve muscle while losing weight, supports bone health, and improves your ability to perform everyday activities.

Whether you're lifting dumbbells, using resistance bands, or performing appropriately challenging bodyweight exercises, resistance training should be part of your fitness routine.

For most adults, I encourage working toward at least two strength-training sessions per week, with three sessions often being a practical goal when appropriate for your fitness level.

2. Protein: Don't Allow a Smaller Appetite to Mean Inadequate Nutrition

One of the benefits of GLP-1 medications is that they help reduce appetite. But here's the challenge: When you're not as hungry, you may not eat enough protein.

Protein provides the building blocks your body needs to maintain and repair muscle tissue.

I encourage my clients to include a quality protein source with their meals, whether it's eggs, fish, chicken, Greek yogurt, beans, or a protein shake when needed.

Individual protein requirements vary depending on body weight, age, activity level, and medical conditions. The important point is to make sure you're consuming enough protein to support your health and fitness goals, especially when your overall food intake has decreased.

3. Hydration: Don't Forget to Drink Your Water

Hydration is another important area that can easily be overlooked. Some individuals using GLP-1 medications experience reduced thirst or simply forget to drink because they're consuming less food. Others may experience gastrointestinal side effects that increase their risk of dehydration. Not drinking enough fluids can contribute to fatigue, headaches, dizziness, constipation, and decreased exercise performance. Make hydration a daily priority. Your fluid needs will vary based on your activity level, environment, and medical history.

What About Loose Skin After Weight Loss?

This is a question that deserves attention. When individuals lose a significant amount of weight, they sometimes become concerned about loose or sagging skin, especially around the stomach, arms, and thighs. Although strength training cannot eliminate excess skin, building and maintaining muscle can improve body composition and help create a stronger appearance beneath the skin. That's another reason I encourage clients to focus on more than weight loss alone. Don't just work toward a smaller body. Work toward a stronger, healthier body.

My Message as Your Fitness Coach

I am not against GLP-1 medications. For some individuals, these medications can be valuable tools when prescribed and monitored by a qualified healthcare professional.

But medication should not replace the healthy habits your body needs.

Whether you're using GLP-1 medications, considering them, or losing weight without medication, I want you to remember something: Your goal should never be simply to become a smaller version of yourself. Your goal should be to become a stronger, healthier version of yourself. That's what becoming the Healthiest Version of You is all about!

You're Invited! Upcoming GLP-1 & Fitness Webinar

GLP-1 & Fitness: Don't Just Lose Weight—Protect Your Muscle

Why strength training, protein, and hydration matter during your weight-loss journey.

On Monday, October 19, I'll be hosting a special webinar to discuss how to protect your muscle, maintain your strength, and support your overall health while losing weight.

We'll explore the three essential components of a healthier weight-loss journey: strength training, adequate protein intake, and proper hydration.

You'll walk away with practical strategies to help you focus on more than the number on the scale. Webinar Details