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Here’s What You Must Do to Keep the Weight Off and Protect Your Muscle
GLP-1 medications like Ozempic, Wegovy, and Mounjaro are changing the weight loss game. But there’s a catch—and most people don’t hear about it until it’s too late.
Yes, these medications suppress appetite. Yes, you may drop pounds quickly. But without the right strategy, you risk losing valuable muscle, slowing your metabolism, and regaining the weight—even if you eat the same as before.
If you’re using a GLP-1—or thinking about it—here’s what you must do to protect your results and your health:
1. Muscle Loss Is a Real Risk—And It Can Backfire
Studies show up to 40% of weight lost on GLP-1s can come from muscle, not fat. Muscle is your metabolic engine—it determines how many calories you burn at rest. Lose muscle, and your resting metabolic rate drops. That means when you stop the medication and go back to eating “normally,” your body burns fewer calories and stores more fat. Rebound weight gain becomes almost inevitable.
What to do: Strength train 2–4 times per week and eat 25–40g of protein at every meal to preserve lean mass.
2. Build Better Habits Now
Appetite suppression is a window of opportunity—not a permanent fix. Use it to break old patterns and build structure. Skipping meals or undereating reinforces unhealthy behaviors.
What to do: Create a routine with regular, balanced meals, hydration, movement, and sleep.
3. Don’t Ignore Nutrient Deficiencies
With less food often comes less nutrition. GLP-1 users are at risk for deficiencies in B12, magnesium, iron, and electrolytes, which can lead to fatigue, hair thinning, and poor recovery.
What to do: Focus on nutrient-dense foods and consider professional supplementation guidance.
4. Fat Loss Is Just the Beginning
GLP-1s can help you lose fat—but without training, you risk looking and feeling worse even at a lower weight. The goal is healthy body composition—not just a smaller number on the scale.
What to do: Combine resistance training, protein, and smart structure to build a body that’s lean, strong, and metabolically active.
Bottom Line:
GLP-1s are a powerful tool—but only if you protect your muscle, support your metabolism, and build habits that last. Otherwise, the weight you lose may come back faster and harder.
Unni Greene is a Certified Nutritionist, Personal Trainer, and Body Composition Specialist with a lifetime of experience. She works with clients in Miami, Vail, and online.
Reach her at UnniGreene@gmail.com
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