Muscle Loss & GLP-1 Medications

Lose Fat, Not Muscle: How to Stay Strong on GLP-1 Medications

GLP-1 medications such as Ozempic, Wegovy, and Mounjaro have transformed the way we approach weight loss.
They reduce appetite, slow digestion, and help people achieve results that once felt impossible.

But while these medications are powerful tools for fat loss, they can also lead to muscle loss — especially if nutrition and exercise aren’t managed correctly.

And that matters, because muscle is your metabolism’s best friend.

What Happens to Your Body on GLP-1s

GLP-1 medications mimic a natural gut hormone that signals fullness, meaning you eat less and lose weight more easily.
However, when your calorie intake drops significantly, your body doesn’t just burn fat — it can also break down lean muscle tissue for energy.

In clinical studies, people on GLP-1s have lost both fat mass and muscle mass.
That’s normal with most forms of weight loss, but with these medications, appetite suppression can be so strong that protein intake and activity levels often fall too low, accelerating muscle loss.

Why Muscle Loss Is a Problem

Losing muscle might not seem like a big deal when the scales are dropping — but it has real consequences:

• Metabolism slows down, making it harder to maintain weight loss once medication stops.

• Strength and tone decline, leading to fatigue and a softer body composition.

• Bone health can suffer, since muscle supports skeletal strength and stability.

• Fat regain risk increases, as a slower metabolism burns fewer calories.

That’s why preserving muscle isn’t optional — it’s essential for sustainable, healthy weight loss.

How to Protect Your Muscle While on GLP-1s

Here’s how to make sure your body burns fat, not muscle:

1. Prioritise Protein

Aim for a source of protein at every meal — such as eggs, fish, chicken, tofu, Greek yogurt, or protein shakes.
Protein provides the building blocks (amino acids) your muscles need to stay strong, even when calories are reduced.

2. Include Strength Training

Two to three resistance sessions per week can make a huge difference.
You don’t need heavy weights — bodyweight exercises, bands, or light dumbbells all help maintain muscle and metabolism.

3. Stay Hydrated

Dehydration can impact muscle recovery and performance.
Aim for around 2 litres of water daily, more if you exercise or are in a warm environment.

4. Don’t Go Too Low-Calorie

Extreme calorie restriction or skipping meals can trigger faster muscle breakdown.
Focus on nutrient-dense meals, even when your appetite is lower.

5. Get Enough Sleep

Sleep supports hormone balance and muscle repair — both vital during weight loss.

What Happens When You Protect Your Muscle

When you pair GLP-1 medications with smart nutrition and movement, you get the best of both worlds —
fat loss and strength preservation.

You’ll maintain a firmer body composition, keep your metabolism active, and feel stronger and more energised throughout your journey.

And when you eventually reduce or stop your medication, your body will be better equipped to keep the weight off naturally.

The Bottom Line

GLP-1 medications are incredible tools — but they’re not a shortcut to long-term health.
They work best when paired with a plan that protects muscle, supports your metabolism, and builds a strong foundation for life after the jab.

Next Step:
💪 Inside the “Off The Scale” program, you’ll learn exactly how to combine GLP-1 therapy with the right food, movement, and recovery to keep your body strong while you lose fat — and to maintain your results long term.

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GLP-1 medications such as Ozempic, Wegovy, and Mounjaro have transformed the way we approach weight loss.
They reduce appetite, slow digestion, and help people achieve results that once felt impossible.

But while these medications are powerful tools for fat loss, they can also lead to muscle loss — especially if nutrition and exercise aren’t managed correctly.

And that matters, because muscle is your metabolism’s best friend.

What Happens to Your Body on GLP-1s

GLP-1 medications mimic a natural gut hormone that signals fullness, meaning you eat less and lose weight more easily.
However, when your calorie intake drops significantly, your body doesn’t just burn fat — it can also break down lean muscle tissue for energy.

In clinical studies, people on GLP-1s have lost both fat mass and muscle mass.
That’s normal with most forms of weight loss, but with these medications, appetite suppression can be so strong that protein intake and activity levels often fall too low, accelerating muscle loss.

Why Muscle Loss Is a Problem

Losing muscle might not seem like a big deal when the scales are dropping — but it has real consequences:

• Metabolism slows down, making it harder to maintain weight loss once medication stops.

• Strength and tone decline, leading to fatigue and a softer body composition.

• Bone health can suffer, since muscle supports skeletal strength and stability.

• Fat regain risk increases, as a slower metabolism burns fewer calories.

That’s why preserving muscle isn’t optional — it’s essential for sustainable, healthy weight loss.

How to Protect Your Muscle While on GLP-1s

Here’s how to make sure your body burns fat, not muscle:

1. Prioritise Protein

Aim for a source of protein at every meal — such as eggs, fish, chicken, tofu, Greek yogurt, or protein shakes.
Protein provides the building blocks (amino acids) your muscles need to stay strong, even when calories are reduced.

2. Include Strength Training

Two to three resistance sessions per week can make a huge difference.
You don’t need heavy weights — bodyweight exercises, bands, or light dumbbells all help maintain muscle and metabolism.

3. Stay Hydrated

Dehydration can impact muscle recovery and performance.
Aim for around 2 litres of water daily, more if you exercise or are in a warm environment.

4. Don’t Go Too Low-Calorie

Extreme calorie restriction or skipping meals can trigger faster muscle breakdown.
Focus on nutrient-dense meals, even when your appetite is lower.

5. Get Enough Sleep

Sleep supports hormone balance and muscle repair — both vital during weight loss.

What Happens When You Protect Your Muscle

When you pair GLP-1 medications with smart nutrition and movement, you get the best of both worlds —
fat loss and strength preservation.

You’ll maintain a firmer body composition, keep your metabolism active, and feel stronger and more energised throughout your journey.

And when you eventually reduce or stop your medication, your body will be better equipped to keep the weight off naturally.

The Bottom Line

GLP-1 medications are incredible tools — but they’re not a shortcut to long-term health.
They work best when paired with a plan that protects muscle, supports your metabolism, and builds a strong foundation for life after the jab.