Experts: How to Prevent Muscle Loss on Ozempic
Muscle loss is a common side effect when you take Ozempic, but there are ways to prevent or reverse it
When you eat less, you tend to lose weight, but it isn’t always just fat: It’s easy to lose muscle, too. The most visible symptoms of muscle loss when you’re taking a GLP-1 are things like the dreaded Ozempic butt, but even worse than cosmetic effects can be the loss of energy and stamina in a condition called sarcopenia, which mimics the loss of muscle mass and strength that comes with aging. That’s a real double whammy when you’re already coping with your lower calorie diet and other changes in your body.
Fortunately, it is just that, a side effect. Semaglutide and tirzepatide medications don’t make you lose muscle directly, it’s the changes in your habits that do. To find out more about the causes and cures for Ozempic muscle loss, we interviewed five doctors and nutritionists who walked us through why it happens, how you can prevent it, and what you can do about it if it’s happening to you
In This Article
Muscle loss is an indirect side effect
Even though Ozempic patients commonly report muscle loss, it isn’t a direct side effect. Sheila Patterson, RD, CDCES tells Woman’s World that GLP-1s trigger loss of appetite, and therefore, loss of both fat and muscle: “With any type of weight loss, loss of both lean muscle and fat mass are common and will occur,” she tells us. “GLP-1s don’t directly cause muscle loss, but reduced appetite can lower daily food intake, leading to decreased muscle mass if nutrients and calories aren’t sufficient. “
When weight loss happens quickly, as it does with GLP-1 medications, the ramifications are even more dramatic.
When semaglutide medications like Ozempic cause you to eat less, it often triggers feelings of fatigue and sluggishness, too. Dr. Stephen Clark, PT, DPT explains that people tend to lose muscle mass from moving their bodies less: “When caloric deficit combines with sedentary health behaviors, the result is a larger magnitude of muscle loss than what happens with non-pharmacologic weight loss,” Dr. Clark tells us. “When weight loss happens quickly, as it does with GLP-1 medications, the ramifications are even more dramatic.”
Rapid weight and muscle loss can cause Sarcopenia
Although muscle loss can put your gym gains at risk, it can also put your skeletal health at risk. Dr. Michelle Cardel, PhD, MS, RD and WeightWatchers Chief Nutrition Officer tells us that drastic fat and muscle loss from Ozempic can lead to a serious conditions called sarcopenia.
Rapid weight loss without proper nutrition or exercise can also cause sarcopenia.
“During weight loss of any kind, the body will lose fat, as well as muscle,” Dr. Cardel explains. “However, weight loss on GLP-1s tends to be fairly rapid, which can lead to sarcopenia – a condition characterized by loss of muscle, strength, and function. While sarcopenia is typically associated with aging, rapid weight loss without proper nutrition or exercise can also cause sarcopenia.”
Preventing muscle loss on Ozempic is possible
Even though muscle loss is a common indirect side effect of Ozempic, prevention is possible. Below are a few tips to keep your guns toned while still losing weight on the popular weight loss medication.
Emphasize protein intake
Jennie Norton, MS, RDN, CD, is a Registered Dietitian Nutritionist at RET Physical Therapy & Healthcare Specialists. She tells Woman’s World that people on prescription weight loss medications will benefit from working with a dietician to make sure their protein needs are being met.
“Sufficient protein intake from plant and animal sources is incredibly important to support the preservation of lean muscle mass during this period of rapid weight loss,” she tells us. “A registered dietitian can estimate a person’s needs for protein intake with consideration of the other health conditions that might be present.”
Dr. Michelle Cardel recommends adding the following to your Ozempic diet plan:
- Lean meats
- Seafood
- Eggs
- Non-fat Greek yogurt or cottage cheese
- Beans
- Lentils
- Edamame
- Quinoa
Focus on micronutrients, too
However, protein isn’t the only food you should focus on while adjusting your Ozempic diet plan. “The Sugar Dietician” Sheila Patterson, RD, CDCES, also emphasizes the importance of micronutrients: “Healthy fats, complex carbs, and essential micronutrients such as calcium, vitamin C, D, E, iron, zinc, B vitamins, and potassium are also vital,” she says.
“Beans and lentils are a great source of many micronutrients involved with muscle preservation including iron, potassium, zinc, thiamine, vitamin B6, magnesium and calcium. Additionally, vitamin C in citrus, bell peppers, and dark, leafy greens aids collagen production, while potassium supports muscle and nerve function that builds protein and muscle. A variety of these nutrient-dense food sources ensures a good mix for prevention of muscle loss.”
Resistance exercises are key
Despite feeling sluggish, Dr. Norton still encourages patients to exercise on Ozempic. In addition to doing moderate cardio exercise such as walking or biking, she recommends working on strength training: “Preserving muscle mass can also be supported with the inclusion of targeted weight resistance activities, mobility exercises, and short, high intensity activities,” she explains. This can include anything body weight based, machines or free weights.
Make sure you’re sleeping
Sleep probably doesn’t come to mind when it comes to building muscle. However, Dr. Clark reminds patients that getting your nightly Z’s are crucial for maintaining muscle mass on Ozempic: “Don’t forget about the importance of sleep,” he says. “Research shows that quality sleep is a key driver of the effectiveness of muscle building and fat loss!”
Some people are just more prone to muscle loss
Even though any Ozempic patient may experience muscle loss, Dr. Michelle Cardel warns elderly patients are more at risk. The amount of muscle someone loses and the rate they lose it completely depends on the individual, but older less active active people who already eat less may be more prone to losing muscle while taking GLP-1s.
“Older adults 65+ in particular are typically more susceptible to sarcopenia,” she says. ” Skeletal muscle loss begins around the age of 35 and occurs at 1-2% each year… Muscle loss can also increase to 3% per year after the age of 65. This can be exacerbated by rapid weight loss.”
Muscle loss can happen, and prevention is key
If you yet haven’t started on Ozempic, Mounjaro, Trulicity or any other semaglutide or tirzepatide GLP-1 medication, now is the time to work with your provider on a plan to head off a range of potential side effects with a diet, lifestyle and exercise plan. If you’re already on it and muscle loss, Ozempic face, Ozempic butt, or just nausea and tiredness, there are ways to turn it around so you feel better.
Side effects on Ozempic are common, but staying active with weight-lifting exercises, getting enough sleep and prioritizing a healthy, protein-rich diet will help your body lose more fat and keep more muscle.
FAQs
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Is muscle loss caused by Ozempic?
Ozempic does not cause muscle loss, but muscle loss and a condition called sarcopenia can a side effect of rapid weight loss for any reason, including using Ozempic.
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How can I prevent muscle loss on Ozempic?
Prioritizing weight resistance exercises, protein, micronutrients and sleep can help prevent muscle loss on Ozempic. Older and less active folks are more prone to it.
