Some patients worry about losing muscle while using GLP-1 weight loss medications. It’s a valid concern—losing weight too quickly or without proper nutrition and activity can lead to some loss of lean mass, including muscle. However, with the right approach, this can be minimized or avoided entirely.
Why Muscle Loss Can Happen
Rapid weight loss: When you lose weight quickly, your body may lose both fat and muscle.
Low protein intake: Not getting enough protein makes it harder to preserve muscle.
Lack of resistance training: Without strength-based exercise, muscle isn’t stimulated and may shrink.
How to Protect Muscle While Losing Fat
1. Prioritise protein
Aim for 1.6–2.2 grams of protein per kilogram of body weight daily. This supports muscle retention and recovery, especially when in a calorie deficit.
2. Do resistance training
Include 2–4 strength sessions per week (e.g. weight training, bodyweight exercise, resistance bands). This tells your body to hold onto muscle while burning fat.
3. Don’t under-eat
Severe calorie restriction increases the risk of muscle loss. Your treatment plan is designed to create a steady, sustainable deficit—avoid skipping meals or severely restricting beyond that.
4. Stay consistent
Muscle is built and maintained over time. If you train, eat protein, and give your body the right fuel, it will hold onto lean tissue even during weight loss.
Signs of Muscle Loss
Feeling significantly weaker
Loss of muscle tone or size
Fatigue or decreased performance in the gym
Muscle loss is avoidable if you follow the right strategy. Our team can support you with nutrition and lifestyle tips to ensure you’re losing fat—not muscle—on your weight loss journey.
If you’re unsure, book a follow-up to discuss your current results and adjust your plan if needed.