I'm a Dietitian Who Lost 60 Pounds on Wegovy at 49 and These 3 Habits Helped Me Keep My Muscle
Real talk: Consistency is the basis of every successful journey. Focusing on your end game isn't always easy, but hearing and seeing the end results of someone who's been there and done that—by achieving impressive weight loss—can be incredibly encouraging. When it comes to losing a substantial amount of weight, it's not just the transformation that's impactful—there are many health advantages that come along with the ride as well.
We spoke with 49-year-old Jennifer Lynn-Pullman, MA, RD, CDCES, CSOWM, LDN, registered dietitian and certified specialist in obesity and weight management, who lost 60 pounds, to learn how significant the weight loss was—in so many ways. She shared physical changes to surprising improvements to her overall wellness; we learned exactly what happened to her body.
She Took Wegovy and Lost an Impressive 60 Pounds
Weight-loss meds like Ozempic, Wegovy, and Mounjaro are having a major moment—for good reason. These prescription drugs help many individuals achieve impressive weight loss and truly life-changing results.
Lynn-Pullman dropped 60 pounds after being on Wegovy since June 2023—and maintained her goal weight since April 2024.
She Lifted Weights To Build Strength and Preserve Muscle
"I started lifting weights three times per week consistently since June of 2023," Lynn-Pullman shares. "I was already exercising, but did not weight train prior to starting the GLP-1 on a regular basis."
Performing resistance training is essential during any weight-loss journey—because as you lose weight, you lose lean muscle as well. Incorporating free weights into your routine helps preserve and build muscle mass and strength.
High-Protein Foods Helped Her Maintain Muscle, Too
In addition to performing regular strength training, consuming a high-protein diet is key when losing weight. Lynn-Pullman added certain protein-packed foods to her diet to maintain muscle—including Fairlife milk, bone broth, and daily protein shakes. She prioritized protein in every single one of her meals and snacks.
"Weight loss in general—regardless of the method used to produce the loss—will result in the loss of fat tissue, but also muscle. To combat muscle loss, individuals should make sure they are eating sufficient protein to sustain their stores or if trying to build more muscle should increase their intake," Lynn-Pullman tells us. "GLP-1s, in particular, cause early satiety, which decreases the volume of food someone can consume. We want these people to make sure they are not filling up on foods that do not contain protein, so should prioritize protein first at each meal and snack."
How Inadequate Protein Intake Contributes to Sarcopenia
Sarcopenia—the natural loss of lean muscle—is a common hurdle with age. If you don't consume sufficient protein to meet your body's needs, the decline in muscle will worsen, due to inadequate amino acids that help build muscle tissue.
"We start this loss of muscle mass decades earlier than the age of 60," Lynn-Pullman says. "Someone losing weight will lose muscle mass due to not eating sufficient protein and calories to sustain or build new muscle tissue as the energy they are consuming is being used to sustain vital organs and body processes."
For more weight-loss transformation inspiration, check out I Lost 100+ Pounds on Mounjaro and This 'Guilty Pleasure' Breakfast Helped Me Do It.
