Taking a GLP-1? Read This for Fat Loss

More than 15 million people have lost weight by using GLP-1 medications, which suppress the appetite and slow digestion. The result is substantial fat loss, but this is accompanied by an unwanted side effect - loss of lean muscle mass. With anywhere from 15-60% of the total weight loss being lean muscle mass, it affects the GLP-1 users differently. 

Why does losing muscle mass matter? 

Muscle mass affects several areas of body function beyond strength (day to day functions such as climbing stairs, carrying groceries, standing up from a chair). Muscle mass also affects the following:

• Loss of balance 

• Bone health - loss in bone density 

• Metabolic rate

People aged 65 and above are affected more because they are already at risk for sarcopenia, which is loss of muscle mass, strength, and function due to age.

How to Combat Loss of Muscle Mass

Strength Training

Start slowly, GLP-1 users are at higher risk for fatigue and nausea especially during doe adjustment. To avoid this, focus on shorter sessions and lower intensity. Focus on functional, compound movements including squats, deadlifts, lunges, and rows. This will build coordination and muscle strength. Experts recommend alternating between strength training three times per week, and cardio three times per week. It is advised to start strength training as soon as possible when beginning to use a GLP-1. 

Nutrition

Underfueling can result as a side effect of appetite suppression. Patients using semaglutides need to eat 1 gram of protein per 1 kg of body weight daily. Divide your weight in pounds by 2.2 to convert to kilograms. Even though it takes more planning in advance, schedule your meals around workouts. Eat 1-2 hours before a workout session. Patients find liquid options such as a protein shake are tolerated by the body better- bloating, nausea, and cramping are no fun while doing walking lunges. After working out, refuel within 30-60 minutes by eating a meal rich in protein and healthy carbs, such as greek yogurt with berries. The timing is important because the nutrients aid in muscle repair more effectively.

Focusing on incorporating strength training and cardio into a consistent exercise routine along with proper nutrition is key for patients maintaining weight loss results. Once the medication is stopped, maintaining a healthy lifestyle is the number one factor for long term success. 

Whether you are on a GLP-1, exploring medical weight loss programs or surgical weight loss options, Dr. Korman and his staff can provide the comprehensive care you need. Schedule a consultation today or call 310-577-5540