Maintain Muscle Mass while Losing Weight
Finding the Balance
Maintaining muscle mass during weight loss using medications like GLP1 or GIP/GLP1 RA such as semaglutide (Ozempic) and tirzepatide (Mounjaro) can be tricky but not impossible. These medications often induce a reduction in “food noise,” produce a strong satiety signal early on in a meal, which curbs the desire to eat excessively. This can result in rapid weight loss. Some of the weight loss experienced may involve muscle mass loss, altering body shape with potential effects like loose skin and reduced muscle definition.
In some situations, this is exactly what we want, but this then creates the challenge of meeting the body’s macronutrient needs for muscle building and retention – which we also want!
So, how can we take advantage of the benefits of a GLP-1 while reducing or reversing these undesirable side effects?
Control the Rate of Weight Loss
To harness GLP-1 benefits while managing these side effects, it’s crucial to consult an experienced medical professional. We can assess if medical weight loss is suitable for you, determine the appropriate medication, dose, and frequency aligned with your treatment goals. Rapid weight loss, while tempting, is generally discouraged except in specific medical circumstances.
To avoid drastic changes in the skin and muscle, weight loss at a rate of 1-2 lbs. per week is recommended. The degree of weight loss experienced with GLP1 medications varies from person to person, so your medical provider should provide opportunities to discuss and adjust your caloric intake and energy expenditure to ensure you lose weight safely and ultimately with the physique and health profile you desire.
What Should You Eat & Best Practices?
Below is a sample meal and exercise plan designed to support weight loss with GLP1, GIP/GLP1 receptor agonists while preventing muscle wasting. This plan focuses on high-protein intake, balanced nutrition, and strength training exercises.
This is a general framework but factors like dietary preferences, allergies, fitness level, and any underlying health conditions should be discussed with a medical provider and tailored to the individual.
This article is not meant to serve as or replace medical advice given to anyone by their medical providers.
Meal Plan
Day 1:
Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds
Snack: A handful of almonds
Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing
Snack: Carrot sticks with hummus
Dinner: Baked salmon with quinoa and steamed broccoli
Snack: Cottage cheese with pineapple chunks
Day 2:
Breakfast: Scrambled eggs with spinach and whole-grain toast
Snack: An apple with peanut butter
Lunch: Turkey and avocado wrap with whole-grain tortilla
Snack: Greek yogurt with a drizzle of honey
Dinner: Lean beef stir-fry with mixed vegetables and brown rice
Snack: A protein shake
Day 3:
Breakfast: Smoothie with banana, spinach, protein powder, and almond milk
Snack: Hard-boiled eggs
Lunch: Quinoa salad with chickpeas, feta cheese, and diced vegetables
Snack: A small handful of mixed nuts
Dinner: Grilled shrimp with asparagus and a side of sweet potato
Snack: A cup of mixed berries
Exercise Plan
Day 1: Strength Training
Warm-up: 5-10 minutes of light cardio (walking, cycling)
Exercises:
Squats: 3 sets of 12 reps
Push-ups: 3 sets of 10 reps
Bent-over rows: 3 sets of 12 reps
Plank: 3 sets of 30 seconds
Lunges: 3 sets of 12 reps (each leg)
Cool-down: 5-10 minutes of stretching
Day 2: Cardio and Core
Cardio: 30 minutes of moderate-intensity cardio (jogging, cycling, swimming)
Core exercises:
Bicycle crunches: 3 sets of 15 reps
Leg raises: 3 sets of 12 reps
Russian twists: 3 sets of 20 reps
Superman: 3 sets of 15 reps
Cool-down: 5-10 minutes of stretching
Day 3: Rest or Light Activity
Take a day off or engage in light activities like walking, yoga, or stretching.
Day 4: Strength Training
Warm-up: 5-10 minutes of light cardio
Exercises:
Deadlifts: 3 sets of 12 reps
Dumbbell bench press: 3 sets of 12 reps
Lat pulldowns: 3 sets of 12 reps
Side plank: 3 sets of 30 seconds (each side)
Step-ups: 3 sets of 12 reps (each leg)
Cool-down: 5-10 minutes of stretching
Day 5: Cardio and Flexibility
Cardio: 30 minutes of high-intensity interval training (HIIT)
Flexibility exercises:
Hamstring stretch: 3 sets of 30 seconds
Quadriceps stretch: 3 sets of 30 seconds
Shoulder stretch: 3 sets of 30 seconds
Hip flexor stretch: 3 sets of 30 seconds
Cool-down: 5-10 minutes of stretching
Day 6: Active Recovery
Engage in light activities like walking, yoga, or swimming for 30-60 minutes.
Day 7: Rest
Complete rest or very light activity like stretching.
Nutritional Tips
Hydration: Drink plenty of water throughout the day.
Protein: Ensure each meal contains a good source of protein to support muscle maintenance.
Balanced Diet: Include a variety of vegetables, fruits, whole grains, and healthy fats.
Supplements: Consider protein supplements if needed to meet daily protein requirements.
Managing common side effects like nausea associated with GLP1 and GIP/GLP1 medications may require dietary adjustments and possibly medications. It’s crucial to address these challenges under the guidance of healthcare professionals.
Exercise Tips
Consistency: Stick to the exercise plan consistently for the best results.
Progression: Gradually increase the intensity and weights as you build strength.
Form: Focus on proper form to prevent injuries and maximize effectiveness.
Exercise can be tricky when calorie intake is low and fatigue is high, which is why it’s important to ensure your medication regimen creates a response that allows for adequate nutrition.
And there you have it.
I hope this information was helpful and inspires you to consider the aspects you can incorporate to achieve your health and fitness goals with GLP-1 and GIP/GLP-1s.
Check out my other GLP-1 and weight loss blogs at omnihealth.live to learn more about GLP-1s and discover if you’re eligible for our medical weight loss programs. Here’s to your pursuit of health and happiness.
References:
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Lee, Y. S., et al. “Effects of exercise on weight loss and body composition in overweight and obese adults with type 2 diabetes: a meta-analysis.” BMC Public Health vol. 17,1 (2017): 763. doi:10.1186/s12889-017-4772-z.
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