Millions of Americans are turning to GLP-1 medications such as Zepbound^®, Wegovy^® and Ozempic^® to lose weight. In fact, a recent KFF Health Tracking Poll found that approximately 1 in 8 U.S. adults is currently taking a GLP-1 medication. But as the number on the scale drops, health and fitness professionals say many users are unknowingly losing something they shouldn’t: lean muscle mass. Recent studies have suggested that lean tissue loss may account for 25% to 40% of the total weight lost during GLP-1 treatment. That matters because muscle does far more than simply shape the body. Lean muscle helps support metabolism, strength, balance, mobility, energy levels and healthy aging — all things people need to maintain an active, independent lifestyle as they get older.

1 in 8 U.S. adults is currently taking a GLP-1 medication

Losing too much muscle during rapid weight loss can slow down metabolism, leading the body to burn fewer calories at rest. It may also make it harder to maintain long-term weight loss, increasing the risk of rebound weight gain. In some cases, people may lose pounds on the scale but still carry a high body fat percentage, a phenomenon fitness professionals commonly refer to as becoming “skinny fat.”

Five Ways to Help Protect Muscle During GLP-1 Use

Long before GLP-1 medications became mainstream, Nutrishop emphasized the importance of building and preserving lean muscle as part of a healthy weight-loss journey and long-term wellness plan. Nutrishop partners with a local medical weight-loss clinic that refers GLP-1 patients, for body composition assessments, nutritional guidance and lifestyle support.

Based on my experience working with these individuals, I recommend the following strategies for protecting muscle while losing weight:

1. Prioritize protein intake throughout the day to help support muscle maintenance and recovery. Because protein needs vary by individual, protein goals should be based on factors such as body composition, activity level and estimated calorie expenditure during weight loss.
2. Incorporate resistance training or strength training several times per week to give the body a reason to hold onto muscle.
3. Stay hydrated and maintain proper electrolyte balance, especially for those experiencing nausea or digestive issues.
4. Track body composition, not just body weight, to better understand how much fat and muscle are being lost throughout the journey.
5. Consider supplements that support muscle preservation and recovery during GLP-1 use, such as protein powders, creatine and amino acids, and targeted muscle-support products like Betabol™ and Peptide 490™.

When taking a GLP-1, it is extremely important to learn about proper nutrition. People can lose weight on these medications, but long-term success still comes down to building healthier habits for life.

For more information about protecting lean muscle during weight loss, visit NutrishopUSA.com or stop by your local Nutrishop store.