Stay Strong While Shedding Pounds: Tips to Keep Muscle While Using GLP-1 Medications
Did you know that losing weight can feel a bit like a game of Jenga? You’re thrilled to see the blocks (or pounds) coming off, but if you’re not careful, your muscle—the foundation of your strength—can topple right along with the fat. And when you’re using GLP-1 medications like Wegovy or Ozempic, that risk can sneak up on you even faster.
But don’t worry—I’ve got your back (and biceps). Let’s talk about how to keep those muscles flex-worthy while you’re on this weight-loss journey, without feeling like you have to live at the gym.
WHAT ARE GLP-1 MEDICATIONS, ANYWAY?
GLP-1 meds are all the buzz lately because they help regulate appetite and blood sugar, making it easier to shed those stubborn pounds. But one downside? Your body isn’t great at picking and choosing what weight to lose—it might target your hard-earned muscle right along with the fat.
WHY MUSCLE MATTERS MORE THAN YOU THINK
Muscles aren’t just there to look good in tank tops. They help you stay strong, keep your metabolism humming, and support your bones and joints. Less muscle can mean less energy, slower weight loss, and feeling weaker than that last slice of leftover pizza you didn’t eat.
So, how do you hold onto your muscle while your body’s busy shedding fat?
1. PRIORITIZE PROTEIN
Step one: eat your protein like it’s your job. Aim for about 25–30 grams of protein per meal to keep your muscles happy.
Why?
Protein helps rebuild and repair muscle tissue, especially when you’re in a calorie deficit. Without enough protein, your body may pull from muscle to meet its energy needs—and that’s the opposite of what we want.
What to eat?
Focus on lean protein sources like:
Chicken, turkey, or fish
Eggs or egg whites
Greek yogurt or cottage cheese
Plant-based proteins like tofu or lentils
Protein shakes or supplements for added convenience
Products That Can Be Helpful:
IsaLean Performance Shake: This shake is packed with high-quality protein to fuel your body and support muscle maintenance. Plus, it’s easy to mix up after a workout or for a quick snack. Check out more info here.
Tri-Release Protein: Designed for sustained muscle recovery, this blend offers three types of protein that release over time, ensuring your muscles stay nourished longer. For more info, click here.
2. LIFT SOMETHING HEAVY (BUT NOT YOUR TV REMOTE)
Strength training is your muscle’s best friend. You don’t have to become a bodybuilder, but incorporating resistance exercises 2–3 times a week can make a world of difference.
Why?
When you lift weights or perform resistance exercises, you signal to your body that your muscles are in demand. This helps prevent muscle loss and encourages growth, even during weight loss.
How to Start
Bodyweight exercises: Squats, lunges, push-ups, and planks are excellent for beginners.
Weights: Use dumbbells or resistance bands to add a little challenge.
Don’t overdo it: Focus on proper form and gradually increase intensity over time.
Product That Can Be Helpful:
Amped Repair: Think of this as your post-workout superhero. It helps rebuild muscles and reduces unnecessary soreness so you can stay consistent with your workouts. Plus, who doesn’t want to feel like they can actually lift their coffee cup the next day? Check out more info here.
Bonus Resource
Try using a workout app like FitOn or Nike Training Club for guided strength-training routines you can do at home or at the gym.
3. DON’T SKIMP ON ESSENTIAL NUTRIENTS
Losing weight doesn’t mean losing out on vitamins and minerals. Calcium, vitamin D, and magnesium are key for muscle function and recovery.
Why?
Calcium supports muscle contraction.
Vitamin D improves muscle strength and function.
Magnesium plays a role in energy production and muscle recovery.
What to do?
Add leafy greens, nuts, seeds, and fortified foods to your diet.
Consider supplements if you’re falling short.
Product That Can Be Helpful:
PuraPlant 21: A plant-based powerhouse loaded with essential nutrients to keep your body balanced and your muscles supported. Perfect for those wanting a clean, natural option. For more info, click here.
4. WATCH YOUR CALORIE DEFICIT
Yes, the goal is to burn fat, but if you’re slashing calories too aggressively, your body may turn to muscle for fuel.
Why?
A moderate calorie deficit allows your body to lose fat while preserving muscle. Too few calories can push your body into starvation mode, where it breaks down muscle for energy.
What to do?
Use a calorie tracker like MyFitnessPal to monitor your intake.
Focus on nutrient-dense foods that keep you full longer, like whole grains, lean proteins, and healthy fats.
5. STAY HYDRATED
Muscles are like sponges—they work better when they’re hydrated. Plus, staying hydrated helps you feel more energized for workouts (and less tempted to skip them).
Why?
Dehydration can lead to muscle cramps, fatigue, and decreased performance. It’s a simple step that’s easy to overlook.
What to do?
Aim for at least 8 glasses of water a day, more if you’re exercising.
Add a slice of lemon or a splash of electrolyte mix for flavor and added benefits.
Product That Can Be Helpful:
Hydrate Drink Mix: Packed with electrolytes to keep you feeling refreshed and replenished. It’s a delicious way to support your hydration goals without added sugar. For more info, click here.
6. REST AND RECOVER
Sleep is your secret weapon. Your muscles repair and grow during rest, so aim for 7–9 hours of quality sleep each night. No, Netflix doesn’t count as rest.
Why?
Without enough rest, your body can’t fully recover, leading to fatigue, decreased performance, and stalled progress.
How to improve sleep
Stick to a consistent bedtime routine.
Limit screen time before bed.
Create a relaxing environment with low lighting and calming scents like lavender.
A QUICK NOTE OF ENCOURAGEMENT
Remember, every little effort you put into preserving your muscle while losing weight is worth it. You’re building a body that’s not only lighter but stronger, healthier, and more capable. Plus, isn’t it kind of cool to know you’re becoming a weight-loss ninja and a muscle-preservation pro at the same time?
Pin this post for later! If you’re not ready to dive into your muscle-preserving routine today, no worries—just save this post to your favorite Pinterest board so it’s handy when you are!
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