GLP-1 Medications, Exercise, and Nutrition
- Jaxon Sherman
- Jul 13
- 2 min read
GLP-1 medications (Wegovy, Ozempic, Mounjaro) help to lower blood sugar and assist with weight loss. Your doctor may have recommended a GLP-1 to help treat Type 2 diabetes or obesity. These medications have shown to be effective at reducing body weight and have the potential to lower the risk of heart attack and stroke. Reduction of body weight can also mean reduction of muscle mass. Rapid weight loss can result in a 15% to 25% loss of lean muscle mass. Combining your GLP-1 medication with an exercise program can help to make treatment more effective, and combat the decline of lean muscle.
Exercise and increased protein intake, in combination with your GLP-1, can help maintain muscle mass during your weight loss. Lean muscle will help your metabolism to keep the weight off long term if you were to stop the medication. Muscle mass also helps your body with glucose disposal, regulating blood sugar. Aerobic and weight resistance training will maintain your muscle mass while your body sheds fat. 150 minutes of light aerobic exercise per week such as walking, swimming, or biking can help to reduce fatigue and improve fitness. Adding 2-3 weekly 30 minute resistance training sessions including bands, weights, or body weight movements will preserve lean body mass, improve bone density, and strengthen your muscles. Maintaining this exercise routine will optimize your metabolic health and function, and your weight goal.
Nutrition also plays a huge role in managing your weight and blood sugar. GLP-1 medications reduce your appetite and slow stomach emptying. Less appetite means prioritizing nutrient dense foods. Eating high quality lean proteins and natural vegetables and fruits also aids in blood sugar control. Be aware of the carbohydrates you consume, as they will raise your blood sugar and impact your weight loss goals. One of the easiest ways to control blood sugar is to drink water or zero-sugar beverages instead of sodas or juices.
GLP-1 medications are a proven method for combating Type 2 diabetes and obesity. When combined with exercise and nutrition, GLP-1 medications become even more effective. FitSpirit is here to support you on your health journey. Coaches Lawrence, Connor, and Jess can lead you in exercises and move you towards your health goals. Registered Dietitian Nutritionist Georgia Zambataro will put together a personalized diet backed by science and 30 years of dietary experience. Schedule a dietician consultation, or sign up for the Ohio Movement Initiative today, and get on track to living a healthier life.
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