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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

This Is How To Prevent Muscle Loss While Taking Mounjaro or Ozempic

Maintain your muscle while shedding fat with these expert tips.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Giuliana Reuschle GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many of us starting weight loss medications focus solely on the number on the scale dropping. But what if that weight loss includes precious muscle? Recently, Dr. Matt Reuschle, PT, DPT, CSCS, a Physical Therapist, shared insights with his wife, Giuliana Reuschle, 48, who successfully lost 20 pounds on Mounjaro. Their conversation reveals crucial strategies to ensure you're losing fat, not muscle, while on these medications. Read on to discover how to protect your muscle mass during your weight loss journey.


Weight Loss Shots Don't Discriminate Between Fat and Muscle

Medications like Mounjaro and Ozempic work primarily by reducing how much you eat, but they don't specifically target fat cells. "When we're looking at doing something like Mounjaro or any weight loss shot, what we're looking at more than anything is, are we losing weight that is good weight to lose?" Dr. Reuschle explains in his post. These medications limit your food intake, leaving your body to decide what to use for energy—and that could include your muscles.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

The Dangerous 1:1 Ratio

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workout​Recognize the Warning SignsShutterstock

Losing equal amounts of muscle and fat creates an unhealthy body composition. "If you lose one pound of muscle per pound of body fat, that ends up really, really bad for you," Dr. Reuschle warns. Even though the scale shows weight loss, your body fat percentage could actually increase relative to your muscle mass. Your goal should be a healthy body composition with significantly more muscle than fat.

Healthy Body Composition Goals

Body fat measurement​The Truth About 10% Body FatShutterstock

What should you aim for? According to Dr. Reuschle, a healthy goal might be "like 25%, 22% body fat." To achieve this, you need to be strategic about your weight loss. "We need to lose a lot more fat than we need to lose muscle," he emphasizes. This means creating conditions where your body preferentially burns fat while preserving or even building muscle tissue.

Protein Is Non-Negotiable

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

One of the most important strategies is increasing your protein intake. "We need to stimulate muscle growth and muscle retention through your diet. So, number one, we need to raise your protein," Dr. Reuschle advises. Dietary protein itself signals your body to maintain muscle mass, even when you're in a calorie deficit.

RELATED:5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

You Must Eat Protein Even When You're Not Hungry

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenA Clean, Low-Sugar DietShutterstock

One of the challenges with medications like Mounjaro is dealing with suppressed appetite. However, Dr. Reuschle stresses, "even though you're not hungry, you have to eat proteins." This might mean prioritizing protein-rich foods when you do feel able to eat, rather than filling up on other options that don't support muscle maintenance.

Focus on Real Food Protein Sources

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

Supplements aren't enough on their own. "We're talking dietary proteins, not really just like powders and supplements," says Dr. Reuschle. He recommends focusing on whole food sources: "We're talking you need to eat things like chicken and fish and meat and other protein sources." For those with dietary restrictions, plant-based proteins can also work effectively.

Resistance Training Is Essential

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym​RowsShutterstock

Diet alone isn't enough—you need the right kind of exercise too. Dr. Reuschle explains that you need to "work out in such a way that you're doing resistance exercise that causes your body to have a stimulus to build and retain muscle mass." Weight training creates the physical signals that tell your body muscle is valuable and worth keeping, even during weight loss.

RELATED:20 Possible Ozempic Side Effects

Why Cardio Alone Won't Work

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Many people assume cardio is the best exercise for weight loss, but Dr. Reuschle cautions against relying solely on it. "Just doing cardio is not going to be a great fit. In fact, cardio is a stimulus for your body to shed mass and muscle mass in general because it's expensive and it's hard to move through cardio." While cardiovascular exercise has many benefits, it should complement, not replace, resistance training during your weight loss journey.

The Winning Combination

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

The most effective approach combines increased protein intake with regular resistance training. "We wanted to do resistance training along with raising the protein, which helps to stimulate your body to retain muscle mass while shedding that fat mass at the same time," Dr. Reuschle summarizes. This two-pronged strategy creates the optimal conditions for preserving lean tissue while losing fat.

Planning Your Meals Around Protein

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

With a reduced appetite, meal planning becomes crucial. According to Northside Hospital, "For best results, try to consume 20-30 grams of high-quality protein per meal, which will help stimulate MPS [muscle protein synthesis]." Try to incorporate protein in every meal, even if portions are smaller. Lean meats, fish, eggs, dairy, beans, and legumes can all contribute to your daily protein needs. Planning protein-forward meals and snacks ensures you're getting what your muscles need even when eating less overall.

Setting Up Your Resistance Training Routine

Hispanic woman doing squats on a bench by the oceanShutterstock

If you're new to resistance training, follow this advice from Cleveland Clinic: "Pushing the muscle to fatigue is a key factor. Choose a weight that is heavy enough to fatigue your muscles in eight to 15 repetitions. As exercise becomes easier, you can progressively increase the amount of resistance." Start with 2-3 sessions per week focusing on major muscle groups. Include exercises like squats, lunges, chest presses, rows, and shoulder presses. You don't necessarily need a gym membership—bodyweight exercises and resistance bands can be effective, especially for beginners.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Monitoring Your Progress Beyond the Scale

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

While the number on the scale matters, it doesn't tell the whole story. Harvard Health research shows that "A combination of resistance and aerobic exercise was more effective in preserving muscle mass and increasing physical function than either type of exercise alone in older obese people on weight-loss diets." Consider tracking body measurements, how your clothes fit, or even getting body composition testing done. These metrics can show if you're successfully maintaining muscle while losing fat, even if weight loss seems slower than expected. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

Giuliana Reuschle GoTherex | Strong for Life
Copyright GoTherex | Strong for Life/YouTube/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Many of us starting weight loss medications focus solely on the number on the scale dropping. But what if that weight loss includes precious muscle? Recently, Dr. Matt Reuschle, PT, DPT, CSCS, a Physical Therapist, shared insights with his wife, Giuliana Reuschle, 48, who successfully lost 20 pounds on Mounjaro. Their conversation reveals crucial strategies to ensure you're losing fat, not muscle, while on these medications. Read on to discover how to protect your muscle mass during your weight loss journey.


Weight Loss Shots Don't Discriminate Between Fat and Muscle

Medications like Mounjaro and Ozempic work primarily by reducing how much you eat, but they don't specifically target fat cells. "When we're looking at doing something like Mounjaro or any weight loss shot, what we're looking at more than anything is, are we losing weight that is good weight to lose?" Dr. Reuschle explains in his post. These medications limit your food intake, leaving your body to decide what to use for energy—and that could include your muscles.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

The Dangerous 1:1 Ratio

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workout​Recognize the Warning SignsShutterstock

Losing equal amounts of muscle and fat creates an unhealthy body composition. "If you lose one pound of muscle per pound of body fat, that ends up really, really bad for you," Dr. Reuschle warns. Even though the scale shows weight loss, your body fat percentage could actually increase relative to your muscle mass. Your goal should be a healthy body composition with significantly more muscle than fat.

Healthy Body Composition Goals

Body fat measurement​The Truth About 10% Body FatShutterstock

What should you aim for? According to Dr. Reuschle, a healthy goal might be "like 25%, 22% body fat." To achieve this, you need to be strategic about your weight loss. "We need to lose a lot more fat than we need to lose muscle," he emphasizes. This means creating conditions where your body preferentially burns fat while preserving or even building muscle tissue.

Protein Is Non-Negotiable

Animal protein sources- meat, fish, cheese and milk.​Amp Up Your Protein IntakeShutterstock

One of the most important strategies is increasing your protein intake. "We need to stimulate muscle growth and muscle retention through your diet. So, number one, we need to raise your protein," Dr. Reuschle advises. Dietary protein itself signals your body to maintain muscle mass, even when you're in a calorie deficit.

RELATED:5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

You Must Eat Protein Even When You're Not Hungry

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenA Clean, Low-Sugar DietShutterstock

One of the challenges with medications like Mounjaro is dealing with suppressed appetite. However, Dr. Reuschle stresses, "even though you're not hungry, you have to eat proteins." This might mean prioritizing protein-rich foods when you do feel able to eat, rather than filling up on other options that don't support muscle maintenance.

Focus on Real Food Protein Sources

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

Supplements aren't enough on their own. "We're talking dietary proteins, not really just like powders and supplements," says Dr. Reuschle. He recommends focusing on whole food sources: "We're talking you need to eat things like chicken and fish and meat and other protein sources." For those with dietary restrictions, plant-based proteins can also work effectively.

Resistance Training Is Essential

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym​RowsShutterstock

Diet alone isn't enough—you need the right kind of exercise too. Dr. Reuschle explains that you need to "work out in such a way that you're doing resistance exercise that causes your body to have a stimulus to build and retain muscle mass." Weight training creates the physical signals that tell your body muscle is valuable and worth keeping, even during weight loss.

RELATED:20 Possible Ozempic Side Effects

Why Cardio Alone Won't Work

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

Many people assume cardio is the best exercise for weight loss, but Dr. Reuschle cautions against relying solely on it. "Just doing cardio is not going to be a great fit. In fact, cardio is a stimulus for your body to shed mass and muscle mass in general because it's expensive and it's hard to move through cardio." While cardiovascular exercise has many benefits, it should complement, not replace, resistance training during your weight loss journey.

The Winning Combination

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

The most effective approach combines increased protein intake with regular resistance training. "We wanted to do resistance training along with raising the protein, which helps to stimulate your body to retain muscle mass while shedding that fat mass at the same time," Dr. Reuschle summarizes. This two-pronged strategy creates the optimal conditions for preserving lean tissue while losing fat.

Planning Your Meals Around Protein

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

With a reduced appetite, meal planning becomes crucial. According to Northside Hospital, "For best results, try to consume 20-30 grams of high-quality protein per meal, which will help stimulate MPS [muscle protein synthesis]." Try to incorporate protein in every meal, even if portions are smaller. Lean meats, fish, eggs, dairy, beans, and legumes can all contribute to your daily protein needs. Planning protein-forward meals and snacks ensures you're getting what your muscles need even when eating less overall.

Setting Up Your Resistance Training Routine

Hispanic woman doing squats on a bench by the oceanShutterstock

If you're new to resistance training, follow this advice from Cleveland Clinic: "Pushing the muscle to fatigue is a key factor. Choose a weight that is heavy enough to fatigue your muscles in eight to 15 repetitions. As exercise becomes easier, you can progressively increase the amount of resistance." Start with 2-3 sessions per week focusing on major muscle groups. Include exercises like squats, lunges, chest presses, rows, and shoulder presses. You don't necessarily need a gym membership—bodyweight exercises and resistance bands can be effective, especially for beginners.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Monitoring Your Progress Beyond the Scale

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

While the number on the scale matters, it doesn't tell the whole story. Harvard Health research shows that "A combination of resistance and aerobic exercise was more effective in preserving muscle mass and increasing physical function than either type of exercise alone in older obese people on weight-loss diets." Consider tracking body measurements, how your clothes fit, or even getting body composition testing done. These metrics can show if you're successfully maintaining muscle while losing fat, even if weight loss seems slower than expected. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr. Kristie Ennis drkristieennis
10 Beginner-Friendly Moves That Beat Crunches Every Time, Says PT
Copyright drkristieennis/YouTube

Many of us are looking for effective ways to lose weight, and GLP-1 medications have become increasingly popular options. But what happens to our muscles and bones in the process? As a physical therapist, nutritionist, and certified strength and conditioning specialist, Dr. Kristie Ennis, As a nutritionist, certified strength and conditioning specialist, and physical therapist, is passionate about helping people protect their body while achieving their weight loss goals. Read on to discover how you can maintain your strength and bone density even while using GLP-1 medications.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

What Are GLP-1 Medications?

"GLP-1, or glucagon peptide one, is an intestinal hormone that's secreted after eating to increase insulin secretion, which helps to keep our blood sugars normal," Dr. Ennis explains in her post. These medications were initially developed to help with diabetes management, but their weight loss effects have made them increasingly popular for that purpose as well.

How GLP-1s Promote Weight Loss

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.​Everybody Needs a Different DoseShutterstock

Dr. Ennis describes how these medications work: "They activate the GLP-1 receptors in the brain. This helps to regulate the brain's hunger signal, and it actually helps to make the stomach empty slower than it normally would." The result is feeling satisfied with fewer calories, which naturally leads to weight loss.

The Hidden Cost: Muscle and Bone Loss

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. Osteoporosis​Sign #6: Bone Health ConcernsShutterstock

While the weight loss effects can be impressive, there's a concerning downside. "Instead of burning all fat like we would absolutely love to do, our body has no idea that we're trying to lose weight," Dr. Ennis points out. "It starts to take some of those protein molecules away from the muscle."

The consequences can be significant. "Studies have shown that with this, you actually can lose between 20 to 50% of your lean body mass, which is huge," warns Dr. Ennis. "That not only includes muscle, that includes bone too."

RELATED:20 Possible Ozempic Side Effects

Solution #1: Increase Protein Intake

Banana,Yogurt,And,Spoon,breakfastShutterstock

Fortunately, there are effective strategies to protect your muscles and bones. "The current theory shows that weight loss is occurring because we're eating less," says Dr. Ennis. "Research from dieting shows that increasing your protein intake without doing anything else actually spared muscle loss significantly."

Dr. Ennis recommends approximately 2.3 grams of protein per kilogram of body weight, or roughly 35% of your total caloric intake. She suggests various protein sources: "One of my favorites is actually Greek yogurt. I love to make a smoothie with some Greek yogurt, spinach, carrots, frozen berries, banana, and throw some peanut butter in there too."

Solution #2: Strength Training

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.​Myth 2: Lifting Weights Will Make You BulkyShutterstock

For maximum protection of muscle and bone, Dr. Ennis advises combining increased protein with regular strength training. "You want to make sure you actually work on all of the muscle groups," she emphasizes. "Things like squats, lunges, rows, chest presses" are all beneficial.

The recommended frequency is "two to three days a week on non-consecutive days," according to Dr. Ennis. "You never want to strength train the same body part two days in a row, or you will be sore."

Dr. Ennis clarifies that strength training can be done "with weights, with bands, with body weight." The key is to work until fatigue, which she defines as feeling challenged during the last repetition of an exercise. For beginners, she suggests "lighter weights and go towards a little bit higher repetition, maybe 12 to 15."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Winning Combination

A woman at the gym takes a picture to send to friends or put on social networks and takes the picture while smiling. Concept of: network, friendship, gym, fitnessShutterstock

"Increase protein, do your strength training, and you are going to be feeling and looking awesome," concludes Dr. Ennis. By following these two simple but powerful strategies, you can enjoy the weight loss benefits of GLP-1 medications while protecting your valuable muscle and bone mass.

Dr_Eric_Berg30
Copyright Dr. Eric Berg DC/YouTube/Shutterstock

If you've achieved your weight goals with Ozempic, you might be wondering what comes next. The journey to maintaining your new weight can seem daunting, especially as you plan to stop the medication. But according to Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, there's a science-backed approach to keeping the weight off.

As the director of Dr. Berg's Nutritionals and author of multiple Amazon bestsellers, Dr. Berg suggests a fundamental principle: "My whole philosophy has always been get healthy, then lose the weight versus lose weight and get healthy." With 13 million YouTube subscribers following his evidence-based strategies, he outlines three crucial methods for maintaining weight loss after GLP-1 medications.

Why Post-Ozempic Strategy Matters

"Ozempic is a GLP-1 agonist that mimics a certain hormone in your small intestine," Dr. Berg explains in his video. It works by increasing insulin to lower blood sugar, signaling fullness to your brain, and slowing down digestion. While these effects make weight loss easier, they can mask underlying challenges that need addressing for long-term success.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Hidden Risk Most People Don't Know

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept

Shutterstock

One significant concern Dr. Berg highlights is muscle loss: "A lot of people will end up losing a lot of muscle mass, sometimes up to 50% of their muscle mass while they're also losing body fat." This creates an unfavorable fat-to-muscle ratio that can complicate weight maintenance after stopping the medication.

Method 1 - Strategic Protein Intake

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

"You don't need necessarily protein. You need amino acids," Dr. Berg emphasizes. He recommends focusing on bioavailable protein sources like high-quality red meat, eggs, and fish. The minimum requirement is 0.8-1.5 grams of protein per kilogram of lean body mass, with careful attention to actual protein content versus food weight.

Understanding True Protein Content

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Dr. Berg clarifies a common misconception about protein portions: "You got to realize like half that steak or more is water and other things." For example, one egg provides about seven grams of protein, making it essential to calculate your intake accurately for muscle preservation.

RELATED:20 Possible Ozempic Side Effects

Method 2 - Strategic Exercise

Concentrated woman lifting dumbbells in gymShutterstock

"Exercise is the greatest stimulus of muscle mass," states Dr. Berg. Combined with proper hormone balance, regular physical activity, particularly weight training, becomes crucial for maintaining muscle mass and metabolic health after stopping Ozempic.

The Hormone Factor

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Dr. Berg explains that cholesterol plays a vital role in hormone production: "The raw material to make all these hormones is cholesterol." This understanding helps inform dietary choices that support hormone balance and muscle preservation.

Method 3 - The Ketogenic Approach

Food recomended on low carb diet or ketogenic diet

Shutterstock

"The ketogenic diet is so important, especially if you're coming up on Zempik," Dr. Berg advises. This approach helps maintain low insulin levels while promoting natural appetite control. When combined with intermittent fasting, it creates a sustainable framework for weight maintenance.

Potential Challenges to Watch For

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion

Shutterstock

Dr. Berg warns about various considerations, including gastroparesis, constipation, and other digestive issues that might persist after stopping the medication. Understanding these challenges helps in developing effective counter-strategies.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Putting It All Together

Woman Running In Countryside Wearing Earphones

Shutterstock

The three-method approach Dr. Berg recommends combines strategic protein intake, regular exercise (especially weight training), and a ketogenic diet with intermittent fasting. This comprehensive strategy addresses both the visible and hidden challenges of post-Ozempic weight maintenance.

Your Action Plan

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

By implementing these three methods - proper protein intake, strategic exercise, and a ketogenic approach - you're building a sustainable foundation for long-term success. As Dr. Berg emphasizes, the goal is to "get healthy, then lose the weight," creating lasting results that continue well after stopping Ozempic. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Weight loss drugs like Wegovy and Ozempic have successfully helped many people lose a ton of weight in a short period of time. However, there has been an issue that some have run into: When you stop getting the weekly injections, people are gaining back the weight. But according to JJ Virgin, triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author, there are ways to prevent Ozempic weight regain. In a new YouTube video, the celebrity nutrition expert reveals exactly how to make weight loss drugs work for you – and how to sustain your weight loss.


1. There Are a Number of Side Effects of Weight Loss Drugs

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

In the video she addresses a few of the common side effects of Ozempic, including potential rebound weight gain, loss of muscle mass, and Ozempic face. She explains that the drugs work by helping you tame your appetite and balance your blood sugar, and that if you are “weight loss resistant” they can give you the “edge you need.”

Related: 5 Secrets to Success Before You Start Your Next Diet

2. However, You Can Avoid Them

“However, the last thing you want to do is lose a lot of precious metabolism, supporting muscle, or gain the weight right back when you go off of them,” she continues. And, “the drug costs a lot, and “these side effects are going to cost you way more than that in the long term.”

3. Anytime You Lose Weight on a Diet, You Will Lose Muscle Mass

shutterstock 2325600713Shutterstock

She explains that when you go on any sort of a diet where you are losing weight, you are going to lose fat along with muscle mass. “If you lose muscle and fat, you are going to have this thing called metabolic adaptation after the diet. This is where your resting metabolic rate is lower than it was before the diet,” she says. One study found that one year after people stopped getting weekly semaglutide shots, they regained two-thirds of their prior weight loss, “with similar changes in cardiometabolic variables.”

4. Resistance Training Can Help Prevent It

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

While it is “always going to happen,” when you lose weight, there are ways to prevent it from being “lower than it should.” One key component to minimize muscle mass loss is “you're going to need to do resistance training and minimally you're going to need to move each major body part,” she says, recommending two to three days a week of exercise.

Related: 13 Proven Workouts for Building a Powerful Chest

5. She Also Recommends Amping Up Protein Intake

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

She also recommends amping up protein intake. “Basically, you're going to want your daily range to be somewhere between 0.7 to one gram per pound of your target body weight,” she adds. She recommends “lean healthy sources” like grass-finished filet Turkey, pastured chicken, eggs and egg whites, whey protein, bone broth protein, and pea protein.

6. Also, Increasing Fiber Helps

Brussels,Sprouts,Roasted,vegetableShutterstock

You should also eat fiber, “from non starchy vegetables” and “eat from the rainbow,” she adds. “You want different types of fibers, prebiotic fibers, resistant starch. So you want different fibers and you want different colors. They represent different plant nutrients, different polyphenols. They all have different impacts on your gut microbiome, and we're rehabbing your gut microbiome here,” she continues.

Related: #1 Weight Loss Food Mistakes You Are Making

7. Fruit, Good Fats, and Seeds Are Also Beneficial for Gut Health

Fresh,Fruits,Nutrition,health,food.Shutterstock

As you “start to taper off” the drugs, “your own gut can start to produce what it needs to produce to tell you that you are full,” she points out. She also recommends two servings of fruit, whole fats, “things like avocados, nuts, and seeds,” and greens and eating all meals “within a 10 to 12 hour window”

8. And, Hydrate

Drinking,Water,,Fitness,Exercise,Woman,Sports,Run,Shutterstock

Making sure to hydrate is also important, because “what happens with these drugs is dehydration.” Hydrating helps detox the body, she explains, recommending drinking at least half your body weight in water in ounces. “If you are mildly dehydrated, it's going to slow down your metabolism and then also it actually makes you store fat,” she adds. She also adds electrolyte to her water.

9. Take Supplements to Compensate for the Decrease in Calories

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

She also recommends “a good foundational supplement, a daily multivitamin, mineral, antioxidant, essential fatty acid formula to make sure you're covering all your bases since your calories are going down,” she says. “Here's another thing that I want you to take: Creatine monohydrate,” she says, explaining that studies have found that it helps people avoid losing muscle as they age.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

10. Bottom Line: Weight Training and Healthy Eat Can Help Mitigate Ozempic Side Effects

Woman,,Balance,Weight,Scale,health,scalesShutterstock

While taking weight loss drugs like Ozempic may come with side effects – like gaining weight after you stop getting the injections – Virgin offers up a good argument that you can mitigate them by pairing healthy eating with regular strength training workouts.

💪🔥Body Booster: Anytime you lose weight – whether from dietary changes or taking a drug like Ozempic – along with fat loss you are going to lose muscle mass. This can result in rebound weight – unless you take steps to mitigate the weight gain.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube

You've done the hard work. You've taken the weight loss shots – whether it's semaglutide, Ozempic, or Mounjaro – and achieved your weight loss goals. But now comes the crucial part: keeping those pounds off for good. If you're wondering "what's next?" after your weight loss journey, you're not alone.

Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years. With her expertise in complete women's care, hormonal health, and weight management, she offers proven strategies to maintain your success. Read on to discover five essential tips that will help you maintain your weight loss achievements and embrace a healthier lifestyle.

Prioritize Protein for Muscle Maintenance

" Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Choose Your Protein Sources Wisely

Chicken egg supply in supermarket. Egg contains high protein and important for health.Shutterstock

Not all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

Smart Protein Alternatives

Portion of Beef Jerky on vintage wooden backgroundShutterstock

"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:

  • Beef jerky for high protein with low fat
  • Fish, especially salmon, rich in omega-3s
  • Whey protein supplements
  • Fat-free Greek yogurt.

Monitor Your Carbohydrate Intake

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While you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.

RELATED:20 Possible Ozempic Side Effects

Understanding the Glycemic Index

Glycemic index. Information about grouping of products under their GI in notebook, fruits and vegetables on light green background, flat lay

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The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

Eliminate Sugar, Especially in Drinks

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"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:

  • Sodas
  • Slushies
  • Sweetened coffee drinks
  • Any sugar-heavy beverages

Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

Exercise: The Non-Negotiable Factor[

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Exercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Making Exercise Work for You

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If you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

Creating Sustainable Habits

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Success in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:

  • Consistently choosing lean proteins
  • Monitoring carbohydrate intake
  • Avoiding sugary drinks
  • Maintaining regular exercise
  • Making adjustments based on your body's response.
RELATED:20 Things to Avoid While on Ozempic

Monitoring and Adjusting

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Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.

Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

The Dr. Ashley Lucas Show
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The buzz around GLP-1 medications like Ozempic is everywhere, but what if you could get similar benefits naturally? Dr. Ashley Lucas, PhD, RD, is a Registered Dietitian and host of The Dr. Ashley Show. As a former professional ballet dancer with a PhD in Sports Nutrition and Chronic Disease, she specializes in science-backed weight loss strategies. Through her company, PhD Weight Loss and Nutrition, Dr. Ashley has helped over 10,000 people collectively lose more than 466,000 pounds nationwide. Discover how to turn on your body's own GLP-1 production with this full-day eating plan that will help curb cravings and burn fat, without the medication side effects.

Your Body Already Makes This Power Hormone

Your body naturally produces GLP-1 (glucagon-like peptide 1) in your gut, and it plays a crucial role in weight management. "GLP-1 tells your brain that you're full, slows digestion, stabilizes blood sugar, and helps to curb cravings," Dr. Ashley explains in her post. While medications simply mimic this action, specific foods and lifestyle habits can trigger your natural GLP-1 production without unwanted side effects. This natural approach works with your biology rather than overriding it.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Why Natural Is Better Than Medication

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Relying on GLP-1 medications can override your body's natural feedback loops. "Whether you're taking the full dose or microdosing for the long term, it can lead to muscle loss, gut sluggishness, and nutrient deficiency over time," Dr. Ashley warns. Studies show approximately 70% of people regain weight after stopping these medications because their bodies never learned to regulate themselves. Natural GLP-1 production supports healthy digestion, lean muscle retention, and long-term metabolic flexibility.

The Four Keys To Natural GLP-1 Production

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Boosting your natural GLP-1 levels requires a strategic approach to eating. "Protein stimulates GLP-1 the most, so you want to make sure you're consuming adequate protein throughout the day," says Dr. Ashley. Fiber plays a critical role too, as it slows digestion and enhances GLP-1 release. Since GLP-1 is secreted in the gut, fermented foods support the healthy gut microbiome necessary for optimal signaling. Finally, consuming healthy fats slows glucose absorption and keeps you full longer.

Start Your Day Right With A Savory Breakfast

Spinach Scramble: Fluffy scrambled eggs with vibrant spinach, perfectly cooked to showcase the light, nutritious, and fresh qualities of this simple yet satisfying dish.​Breakfast Bowls: Egg & Avocado Scramble BowlShutterstock

Your first meal sets the tone for your entire day's metabolic response. "You want to make sure breakfast is savory with a protein and fiber combination," recommends Dr. Ashley. An ideal morning meal might include two to three eggs scrambled with spinach or bell peppers, providing both protein and fiber. Add a side of avocado for healthy fats and more fiber, plus some fermented sauerkraut or salsa to support gut health. Coffee with a splash of heavy cream (Dr. Ashley's "favorite food") and allulose or monk fruit sweetener completes this GLP-1-boosting breakfast.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Power Through Lunch With Slow-Digesting Foods

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

For your midday meal, focus on combinations that maximize satiety and GLP-1 production. "This would not be a peanut butter and jelly sandwich with chips, a cookie, and an apple—that's the worst lunch for triggering your own GLP-1 secretion," Dr. Ashley cautions. Instead, opt for grilled chicken or salmon over mixed greens with roasted vegetables and pumpkin seeds. Dress with extra virgin olive oil and apple cider vinegar, which helps control blood sugar. Adding fermented pickles or kimchi provides additional gut support to enhance GLP-1 production.

Don't Skip Your Afternoon Snack

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A strategic afternoon snack prevents evening overeating and supports steady GLP-1 production. "If you're not used to eating this snack and you've been struggling with your weight, you might want to incorporate it," suggests Dr. Ashley. Good options include full-fat or low-fat plain Greek yogurt with chia seeds (or zen basil seeds, which Dr. Ashley prefers for their lower lectin content) and a few berries. Alternatively, bone broth with added collagen and a small amount of butter or coconut oil provides protein and healthy fats that sustain fullness until dinner.

End The Day With A Protein-Forward Dinner

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Your evening meal should stabilize blood sugar overnight while supporting hormone repair. "I would suggest a grass-fed beef or turkey bowl with sauteed zucchini, green beans, onions, mushrooms—whatever non-starchy vegetables you like," Dr. Ashley recommends. Top with fermented salsa or goat cheese and serve over cauliflower rice rather than traditional grains. Add a side salad with fermented beets or a kefir-based dressing to maximize gut health benefits and GLP-1 production while you sleep.

RELATED:20 Possible Ozempic Side Effects

Evening Options That Won't Derail Progress

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If you're genuinely hungry after dinner, several options can satisfy without disrupting your GLP-1 production. "Chamomile or peppermint tea with cinnamon is great, as cinnamon improves insulin sensitivity and digestion," says Dr. Ashley. For more substantial evening hunger, she suggests bone broth or hard-boiled eggs with salt. These options provide satiety without the blood sugar spikes that would counteract the GLP-1-boosting effects of your carefully planned day.

Train Your Body For Long-Term Success

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The true benefit of naturally boosting GLP-1 is establishing sustainable metabolic health. "When you stimulate GLP-1 naturally through food, the right movement, gut health, and blood sugar stability, you're actually retraining your system," Dr. Ashley emphasizes. This approach builds "metabolic muscle" to control appetite and burn fat without external intervention. Unlike medication dependence, naturally optimizing your GLP-1 production empowers your body to maintain weight loss long-term.

Avoid Common Side Effects Of GLP-1 Medications

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

GLP-1 medications often come with unwanted side effects that natural methods avoid. "You can avoid the common side effects like nausea, fatigue, slow digestion, constipation, and especially muscle loss, which we're seeing more and more with long-term medication use," Dr. Ashley points out. By choosing the natural approach, you're working with your body's existing systems rather than overriding them, leading to better overall health outcomes while still achieving weight management goals.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Take Action Today For Real Results

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Implementing these strategies requires commitment but delivers lasting benefits. "You've got to step up to make the change. Lead with your heart, train your mind, and do not negotiate with your body," Dr. Ashley encourages. Start by incorporating one meal suggestion today, then gradually build toward the full day plan. Focus on protein-fiber combinations, include fermented foods at each meal, and prioritize blood sugar stability. Your body's natural GLP-1 production will respond, creating sustainable appetite control without medication dependence. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Stanley Bronstein stanleyfbronstein
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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight? According to many experts, consistency with your diet is key. Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed the four meals he eats on repeat to maintain his weight loss.

Breakfast Yogurt Bowl

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Bronstein starts his day with a healthy yogurt bowl, made with non-dairy plain yogurt, hemp seeds, flax seeds, sesame seeds, and hemp hearts “mixed in to thicken it up even more,” he says. “Then I top it with a mix of blueberries, blackberries, raspberries, and bananas. I use frozen fruit, as it’s usually less expensive and it lasts longer than fresh fruit.” He also opts to make homemade soy yogurt, “but you can use other plant-based yogurts you can find at the grocery store,” he says. “The main thing is to make sure there are no added sugars in the yogurt. Read the label carefully. If you don’t want to use non-dairy yogurt, that’s fine too, but I believe that non-dairy is better in the long run.”

Salad

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Next up, a salad. “I make a salad that has a base of spinach and arugula. You can use other ingredients, such as kale and even just iceberg lettuce or a salad mix. I prefer spinach and arugula as they have more nutrients than plain old iceberg or romaine lettuce,” he explains. “You can top it with fresh tomatoes, sugar snap peas, various fruits (apples and such), and sprinkle a few unsalted raw nuts on top (but not too many).” For dressing, he makes his own. “I take a can of no-sugar-added diced tomatoes and throw them in my blender. I sprinkled in all kinds of spices like basil, thyme, oregano, rosemary, etc. Then I put in just a touch of apple cider vinegar or balsamic vinegar to make it a little tart. Mix it up, and you have a healthy, low-calorie, no-salt, no-oil, no-sugar-added salad dressing that tastes great.”

Smoothies

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Smoothies are also part of his daily menu. “I throw in 2 handfuls of some type of fruit (usually blueberries, blackberries, and raspberries, or simply bananas). Then I throw in 2 scoops of hemp protein powder. Out of all the plant-based protein powders, I prefer hemp, and it has no added sodium (soy powder usually does). Then I fill up the smoothie container with unsweetened soy milk (it has no added sugar). Blend it up for 45 seconds, and it tastes fantastic,” he explains.

Bean Soup

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The last item he eats on repeat? Bean soup. “I go to the store and buy a bag of 15-bean soup mix. I then throw the beans (WITHOUT THE FLAVOR PACKET IT COMES WITH) into my pressure cooker, along with a can of no-salt-added diced tomatoes and another can of water. You can add in any other seasonings you want, but try to leave out the salt. Cook it for about 30 minutes and you have bean soup. You can vary the thickness of the soup by adding more or less water,” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Jade Poyser jade.poyser
Copyright jade.poyser/Instagram

Do you want to snack your way to weight loss? You can, if you make the right choices. Jade Poyser is a weight loss warrior and coach who lost 22 pounds in a year and helps other women achieve the same results. One of her key habits? Eating healthy, nutrient-packed foods. In a new post, she reveals some of her top snacks for weight loss. “They’re high-protein, low-calorie & actually taste so good,” she writes. “These 7 snacks helped me stay full, fuelled & lean while dropping 10kg and I still eat them every week!”

1. Crispy Chickpeas

The first snack she ate? Crispy chickpeas. “100g chickpeas, smoked paprika, garlic, cumin — roast at 200°C for 30–40 mins,” she says. “Crunchy, salty, satisfying!”

= 164 kcal | 8g protein

2. Cottage Cheese Bowl

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Next up, a cottage cheese bowl. “150g cottage cheese, 50g berries, 5g honey, flaxseeds,” she says. “Sweet & creamy — a go-to!”

= 230 kcal | 26g protein

3. Hard-Boiled Eggs

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She is also a fan of snacking up on hard-boiled eggs. “2 eggs + salt & paprika,” she says. “Don’t knock it! Easy, classic, on-the-go.”

= 160 kcal | 12g protein

4. Protein Guac

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Don’t sleep on protein-packed guacamole. “50g avo, 80g 0% Greek yogurt, 60g chickpeas, lemon, garlic, chili,” she says. “Dip, spread, devour!” she says.

= 290 kcal | 28g protein

5. Tuna Rice Cakes

Tuna mince with mayonnaise on rice cakes.

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Tuna rice cakes are also packed with protein. “2 rice cakes + 1 tin tuna + 1 tsp light mayo + cucumber,” she says. “Crispy, fresh & protein-packed.”

= 220 kcal | 24g protein

6. Protein Yogurt Bowl

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Another delicious snack to make? Protein yogurt bowls. “170g Greek yogurt + cinnamon + vanilla drops + 5g almond butter,” she explains. “Tastes like dessert but it’s fuel!”

= 190 kcal | 20g protein

7. Edamame Snack

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

She also suggests edamame. “100g steamed edamame + sea salt & chili,” she says. “Quick, salty, and satisfying!

= 140 kcal | 13g protein

Why You Need Lots of Protein

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Why should you amp up protein? According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.