How to Keep Muscle Mass While Taking GLP-1s for Weight Loss

New GLP-1 receptor agonists provide you with a proven way to shed weight. However, amidst the excitement of rapid weight loss, you may pause to wonder how these powerful weight-loss medications affect your muscle mass. That’s why MD Exam offers expert medical advice to help you explore strategies to safeguard your muscles while you safely lose weight fast.

The connection between weight loss and muscle loss

Rapid weight loss isn’t just about shedding fat. Lean mass, including your muscles, organs, bones, water, and other tissues, also decreases during weight loss.

As GLP-1s reduce your appetite and caloric intake, your body will burn lean muscle tissue along with fat. Though this happens naturally, you should never take muscle mass for granted.

Why muscle loss matters

The fact is that your muscles do much more than help you move. The molecules your muscles secrete, called myokines, help control your body’s metabolism and inflammation. When you are sick or lack proper nutrients, your muscles make sure that your body gets the protein it needs to support your health and recovery.

If you lose muscle mass, you may find yourself less able to expend energy. Decreased muscle mass also puts you at an increased risk for injury. If you’re not careful, these issues can negate the fitness gains you work so hard to achieve as you lose weight.

Although it may sound strange, you will want to maintain or even increase your muscle mass to achieve long-term weight loss. Healthy muscle mass is one factor that keeps you from regaining the weight you lose. It is also a big part of your overall health.

Certain groups should be particularly mindful of muscle loss while using GLP-1 medications. Older adults with age-related muscle loss, those taking medications that cause muscle wasting, and those with decreased bone density should be cautious.

Prioritize protein to preserve your muscle mass

When you drastically cut your calorie intake, it’s particularly important to ensure that you get an adequate amount of protein in your diet. As a bonus, protein actually complements the weight-loss medication’s ability to suppress your appetite.

The recommended minimum amount of protein you should consume each day is 0.8 grams per kilogram of body weight. However, to prevent muscle loss while on weight-loss medication, your goal should fall between 1.0 and 1.2 grams of protein per kilogram. Good sources of protein include lean meats, eggs, Greek yogurt, beans, and tofu.

For someone weighing around 150 pounds (68 kilograms), this translates to 70-80 grams of protein per day. You can use this online protein calculator to determine precisely how much you will need.

The medical experts at MD Exam will work with you to design a personalized nutrition plan and help you track your dietary goals. If side effects to your weight-loss medication make it difficult to consume enough protein, they will adjust your dose or recommend protein supplements to ensure that you get the protein you need.

Incorporating exercise

Another great way to maintain muscle mass is to do strength training exercises at least twice a week, which signals your body to preserve muscle tissue despite being in a calorie deficit. During your regular check-ins with MD Exam, medical experts will help you set achievable goals and build the new workout into your daily routine.

Resistance training allows you to target specific muscle groups, and you can choose from a wide range of exercises tailored to your fitness goals and the equipment available. If you’re a beginner, weight machines are ideal, as they provide more controlled motion.

Similarly, free weights allow you to build strength while enjoying a wide range of movement. Medicine balls or weighted sandbags also enable you to incorporate dynamic movement patterns that build strength.

Additionally, resistance bands can be used for more targeted strength training. These bands are just what they sound like — large rubber bands that provide resistance when you stretch them. They provide continuous resistance throughout an exercise and can be adjusted to suit various workouts.

Finally, body weight exercises rely on your own body weight for resistance. Squats, push-ups, and chin-ups are convenient and great to fall back on when you don’t have equipment.

Carbohydrates often get a bad rap, but they play a crucial role in fueling workouts and supporting your muscle function during exercise. Opting for a balanced diet that includes moderate carbohydrate intake, along with adequate protein and healthy fats, can enhance your performance during strength training while facilitating post-exercise recovery. MD Exam can help you get the carbohydrates you need to enhance your exercise performance and support muscle recovery.

Muscle loss is a natural part of the weight loss process, but the right strategies can help minimize its impact as you achieve your target weight.

*Medical Disclaimer: This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.