Maintaining muscle strength while using weight loss medications

Some of the most effective medications for weight loss belong to the class of drugs called GLP-1 (glucagon-like peptide 1) receptor agonists. When used in the right way and for the right people, these drugs can reduce weight by up to 15% and can be a game changer for people who experience weight-related health complications. 

Any medication has downsides, and usually, the benefits outweigh the risks. People lose fat and muscle for weight loss with GLP-1 medications, as with any rapid weight loss. Studies show that people living with overweight and obesity who took semaglutide (Wegovy) for just over a year lost on average 15 lbs of lean body mass or muscle. While people in the study lost more fat mass than lean mass, the loss of muscle mass on these weight-loss medications raises concern.

Why it’s important to maintain muscle mass

Strong muscles maintain healthy bones. Your bones stay strongest when they experience gentle weight-bearing impact (for example, when you run, hike, or dance). Healthy, strong muscles are essential in transmitting these weight-bearing forces to the bones so that they can grow and maintain strength. So, having enough muscle mass may help prevent osteoporosis or fragile bones.
Maintaining muscle mass promotes stability, which can reduce falls, especially as we age. Unfortunately, falls are a common cause of broken bones or fractures in older adults, and maintaining muscle mass can help prevent them.
Increasing muscle mass can improve your metabolic health. Studies show that greater muscle mass makes people more sensitive to their own body’s insulin. Insulin is a hormone that regulates blood sugar levels, so having more muscle mass can help the body maintain better blood sugar balance. This benefit of muscle mass is seen even in people with more fat mass.

3 ways to gain muscle mass 

• Exercise, including strength training. Studies show that resistance, or strength training, helps maintain muscle mass during weight loss.
• Increase protein intake. Make sure to get at least the recommended daily allowance (RDA) of protein to prevent loss of muscle. The RDA is 0.8 grams per kilogram per day, or for a 200lb adult at least 72 grams of protein daily. It’s important to focus on incorporating protein with each meal throughout the day to consume enough protein. 
• Protein comes from many foods. For example, you can eat 2 eggs for breakfast, 1 cup of beans at lunch, 1 cup of Greek yogurt for a snack, and a 3 oz portion of chicken breast for dinner and meet about 70 grams of protein for the day.  
• Engage in slower and sustainable weight loss. Losing up to 2 lbs per week is considered safe and healthy for people living in bigger bodies trying to reduce their weight. More rapid, drastic weight loss can increase muscle loss and be more challenging to maintain long-term.
  

Keep in mind that any rapid weight loss, generally defined by experts as more than 2 lbs per week, can result in loss of muscle mass. So whether your weight loss plan involves changing your diet, medications, or bariatric surgery, managing your nutrition and physical activity to prevent excessive muscle loss is important. We want our patients to feel good during their weight loss journeys and have the strength and energy to live their best, most active lives.

Easy recipes to increase your protein intake 

Here are some great recipes that contain at least 15 grams of protein per serving. Incorporating these into your weekly diet will make achieving adequate protein simple and delicious.

• Southwest Bean Bowl
• Cod with Red Peppers and Beans
• Asian Tofu Stirfry
• Greek Yogurt Bowls
• Sweet Potato Red Lentil Curry

How to add resistance exercises to your routine

Here are some examples of simple and safe resistance exercises you can do at home, with little or no equipment.

• Chair or Air Squats 
• Lunges
• Pushups or Wall Pushups 
• Supine Bridge Pose 
• Planks
• Home Workout Program
• 14 Day Home Workout Program