You’ve started your weight loss journey with Ozempic, an effective GLP-1 receptor agonist that helps control blood sugar levels and curb appetite. As the pounds steadily drop, you feel a sense of accomplishment. But soon, you notice something unsettling—you’re not just losing fat. You’re also losing muscle. This can be concerning, especially since preserving lean muscle is essential for long-term health, strength, and metabolism.

At Genesis Lifestyle Medicine, we understand the need for comprehensive care when it comes to weight loss, especially for those on medications like Ozempic. We help you achieve your health goals while maintaining muscle mass so you can stay strong and energized throughout your weight loss journey. Let’s explore some practical strategies to prevent muscle loss while using Ozempic, ensuring you get the most out of your treatment.

1. Prioritize protein intake

Protein is the building block of muscles, and consuming enough of it is essential when you’re trying to lose fat while retaining lean tissue. Aim for at least 0.8 grams of protein per pound of body weight daily. For example, if you weigh 150 pounds, you should consume around 120 grams of protein each day.

Incorporate lean sources of protein such as chicken, turkey, fish, eggs, and plant-based options like tofu or legumes into your meals. Protein shakes can also be helpful, especially if you struggle to meet your protein goals through food alone.

2. Strength train regularly

Ozempic may help you lose weight, but to avoid muscle loss, it’s crucial to engage in regular strength training exercises. Lifting weights, performing resistance exercises, or using bodyweight workouts can help you maintain and even build muscle as you lose fat.

Strength training should be done at least 3-4 times per week, focusing on major muscle groups like your legs, back, chest, and core. Compound exercises like squats, deadlifts, and push-ups are excellent choices, as they target multiple muscle groups simultaneously.

3. Don’t skip meals

Ozempic works by suppressing appetite, making it easier to eat less and lose weight. However, skipping meals can backfire by reducing nutrient intake, including essential macronutrients like protein and fat. Skipping meals might put you at risk of losing muscle mass because your body could begin to break down muscle tissue for energy if you aren’t consuming enough calories.

Instead of skipping meals, focus on eating small, balanced meals throughout the day. A good rule of thumb is to eat every 3-4 hours to keep your metabolism active and ensure your muscles have a steady supply of nutrients to maintain their structure.

4. Add cardio wisely

Cardio is great for heart health and fat loss, but too much cardio—especially without strength training—can accelerate muscle loss. While it’s essential to include some form of cardiovascular exercise in your routine, you should aim to balance it with resistance exercises.

Low-impact cardio, like walking, cycling, or swimming, is an excellent way to stay active without putting too much strain on your muscles. Limit high-intensity, prolonged cardio sessions to prevent muscle catabolism (the breakdown of muscle tissue).

5. Stay hydrated

Hydration plays a crucial role in muscle preservation. When your body is dehydrated, your muscles are more prone to cramping, fatigue, and breakdown. Additionally, water is essential for transporting nutrients to your muscles, including amino acids from protein, which helps repair and maintain muscle tissue. Aim to drink at least 8-10 glasses of water daily, and more if you’re active or live in a hot climate.

6. Supplement smartly

Supplements can support muscle preservation with a balanced diet and exercise routine. Omega-3 fatty acids, for example, have been shown to help maintain muscle mass, especially in people who are losing weight. Creatine is another popular supplement that can improve strength and aid muscle retention during weight loss.

In addition to these, consider taking a multivitamin to ensure you’re getting adequate amounts of vitamins and minerals that support muscle health, such as magnesium, vitamin D, and B vitamins. However, always consult a healthcare provider before adding supplements to your routine. Genesis Lifestyle Medicine can work with you to determine which supplements may be beneficial for your specific needs.

7. Get enough sleep

Sleep is often overlooked, but it’s critical for muscle recovery and overall health. During deep sleep, your body releases growth hormones that repair and rebuild muscle tissue. Inadequate sleep can lead to increased muscle breakdown and impaired recovery, especially when you’re dieting or using medications like Ozempic.

Aim for 7-9 hours of quality sleep per night to give your muscles the time they need to recover and grow. Establishing a consistent sleep schedule and creating a calming bedtime routine can improve your sleep quality.

With the right strategies in place, preventing muscle loss while using Ozempic is achievable. Schedule a consultation at Genesis Lifestyle Medicine, our approach to patient care ensures that you receive personalized guidance and support throughout your weight loss journey, helping you achieve sustainable results while preserving your health, strength, and vitality.