If you’re a busy parent juggling meetings, kids’ schedules, and maybe the occasional workout, the idea of a shot that helps with weight loss might sound like a miracle.
GLP-1 medications like Ozempic, Wegovy, and Mounjaro have surged in popularity. They’re effective weight loss aids — no question. But before you sign up for a prescription, let’s break down what they do, what they don’t do, and how to know if they’re right for you.
What Are GLP-1s, and How Do They Work?
GLP-1 stands for glucagon-like peptide-1. These medications mimic a hormone that helps regulate blood sugar and slows digestion, making you feel full longer. Many users see dramatic reductions in appetite and, therefore, significant weight loss.
Originally designed for diabetes, they’re now FDA-approved for weight loss in people with certain conditions — and increasingly used off-label by people just looking to drop pounds.
What Most People Aren’t Talking About
While weight loss is the headline, here’s the fine print:
- You lose fat — and muscle. Some studies indicate a disproportionate amount of weight loss from GLP-1s comes from losing lean muscle tissue as compared to exercise and nutrition modifications alone. This is especially true if you’re not resistance training or eating enough protein.
- Your metabolism slows down. If you lose muscle, your resting metabolic rate drops — meaning that you burn fewer calories at rest. A slower resting metabolism means it’s easier to regain weight later.
- You might feel… off. Nausea, fatigue, constipation, diarrhea and low energy are common, especially early on.
- They’re not magic. GLP-1s help you eat less. They don’t teach you how to eat, or what to do when your stress skyrockets and the fridge calls.
The Real Question: What Happens After the Weight Loss?
This is where most people get blindsided. Studies show that when people stop taking these medications, a large percentage of people regain most (if not all) of the weight — unless they’ve built better habits along the way.
If You’re Considering GLP-1s, Here’s What You Should Do First
Before you go all in on the needle, the use of GLP-1s should be considered while keeping in mind their side effects, and the long term health effects of conditions that they are meant to reverse (ie: diabetes and obesity). We have helped people over the last 10 years reverse type 2 diabetes, prediabetes and obesity through lifestyle and nutrition changes. Genetic factors and lifestyle factors outside of your control can impact your ability to achieve those results but here are some areas of focus to consider.
✅ Start resistance training at least 2–3x per week. Muscle is your metabolism’s best friend.
✅ Prioritize whole food protein. Start with about 1 gram per pound of your goal body weight. Eat your protein in whole food sources like lean cuts of beef, chicken and fish before supplementing with shakes and bars.
✅ Increase NEAT: Non Exercise Activity Thermogenesis. Structured exercise is great but humans were made to move more than 1 hour per day. Get out of your office chair, walk your dog, and just generally move more! A 200lb person getting in 10,000 steps per day will burn an additional 500 calories compared to their sedentary counterpart.
✅ Find a Coach. Sometimes we need accountability to accomplish challenging goals. If you’re looking for some help with exercise, nutrition, and lifestyle change, that’s our specialty at 3xF. Schedule a call at the bottom of the page
✅ Talk to a physician who understands your full lifestyle — not just your weight. This includes nutrition, exercise habits, and stress levels.
If You Decide GLP-1s Are The Right Move
Research on GLP-1s shows that it’s use can lead to considerable muscle loss. Get ahead of it! Consider the following in order to preserve as much muscle mass and bone density as possible as you’re moving through your weight loss journey.
- Protein Supplementation: GLP-1s are extremely effective at managing appetite, so much so that it can lead to users missing out on sufficient key nutrients like protein. A high quality protein supplement can help meet your body’s protein needs without getting overly full.
- Creatine Supplementation: Creatine has been researched since the 1960s and has proven to be an effective supplement at maintaining muscle mass while in a calorie deficit. Five grams per day is an effective dose for most individuals.
- Strength Training: Consistent strength training has to be part of your exercise regimen in order to preserve muscle mass and bone density. Although cardio is effective in helping maintain a calorie deficit, most GLP-1 users won’t have a problem hitting a caloric deficit. Prioritize strength training over cardio or HIIT.
If you’d like accountability and support with through your journey, we can help you build a fitness and nutrition plan that keeps your muscle and sets you up to stay lean after the meds stop.
Final Thoughts
I am not anti-medication. I’m pro-education.
GLP-1s can be a helpful tool — but like any tool, they should be used with a long term strategy in mind. Whether you’re using GLP-1s to aid in weight loss or not, you should probably be making changes to your lifestyle and nutrition habits. If you’re looking for support creating a sustainable, strength-based approach to weight loss, we can help.
Want a no-pressure conversation about your goals?
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