Losing weight, keeping strength: how can you protect your muscle?

A smaller number on the scale can be encouraging, but feeling stronger matters too. Weight loss can include muscle as well as fat. A joint advisory from four medical and nutrition societies highlights adequate nutrition and strength training as priorities during GLP-1 treatment. The goal is to support health and everyday function as weight changes.

Think of movement and food as partners in your plan. The National Institute of Diabetes and Digestive and Kidney Diseases recommends muscle-strengthening activity on at least two days a week for healthy adults, alongside aerobic activity. Resistance bands, weights, or body-weight exercises can be options; choose a starting level that fits your health and abilities. Regular meals can include protein foods such as beans, lentils, tofu, fish, eggs, or yogurt, according to your preferences and medical needs.

If treatment reduces your appetite, eating less should still leave room for nourishment. Ask your clinician what protein intake and exercise plan are appropriate for you, especially if you have kidney disease, frailty, or activity limitations. Report persistent nausea, difficulty eating enough, or new weakness so your plan can be reviewed. These habits can help support muscle, but they do not guarantee that all muscle loss will be prevented.

Global Medical Excellence offers medical weight loss within its lifestyle medicine services. At a visit, useful questions include: “How will we follow my strength and function?”, “Am I eating enough to meet my needs?”, and “What activity can I build up safely?” For a different part of the conversation, read our comparison of semaglutide and tirzepatide. This article provides general information; your physician can help tailor a plan to you.