Not all the weight that's shed is fat, and that may come with consequences.
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| | | | While glucagon-like peptide-1 (GLP-1) drugs like Wegovy and Zepbound are revolutionizing weight management for millions of people, they come with an unexpected challenge: muscle loss. | | If you're already taking or considering them, try not to panic. This muscle loss appears to be proportional to weight loss, and there are proven ways to preserve your strength while still getting the benefits of these medications. Scroll down to learn more. | | | | Let's weigh things up,
Tim Snaith
Newsletter Editor, Healthline | | | | |
| |  | | Written by Tim Snaith
January 10, 2025 • 3.5 min read | | | | | | | |
| |  | | | The hidden cost of new weight-loss drugs (and how to avoid it) | | GLP-1 medications, including Wegovy and Zepbound, work by mimicking natural hormones that regulate hunger and digestion. They help you feel fuller longer, and this eventually leads to significant weight loss. But as with any medical breakthrough, we're learning more about how they work. One key question has emerged: What does it mean for your muscles? | | Some muscle loss during weight reduction is typical. People carrying extra weight typically have more muscle mass — it's needed to move a larger body. | | When you lose weight, some muscle reduction is expected. But there's a catch: maintaining muscle mass isn't just about strength anymore. Recent research suggests that muscle damps down inflammation, and losing too much may increase the risk of cognitive decline as we age. | | However, you CAN protect your muscles while still getting the full benefits of these medications. Here's how, based on the latest research: | | 🎯 Hit your protein targets: Aim for 1.0 to 1.2 grams per kilogram of your target body weight. For someone aiming for 150 pounds, that's about 70 to 80 grams of daily protein. Sound daunting? Start with protein at breakfast and build from there. Pro tip: Older people need more protein in their diet than younger people. | | 💪 Join the resistance: Strength training is very important to anyone starting a GLP-1 agonist medication. Training at least twice per week for 30 minutes is advisable, and even bodyweight exercises count. If you're new to weights, try a session with a professional trainer to learn proper form and reduce your risk of injury. | | 🕰️ Stay consistent: The key isn't perfection — it's regularity. Missing a workout or protein goal isn't the end of the world. Just get back on track the next day. | | These strategies can work whether you're using weight-loss medications or not. The goal isn't to prevent all muscle loss — that's not realistic during significant weight reduction. The aim is to maintain healthy muscle mass while reaching your weight goals. | | Plus, having enough muscle to handle everyday challenges and exertions should also improve your overall energy levels. Quite the bonus! | | | | | | | | | | No gym like a home gym | | | | | | |  | | Our Guide to the Best Home Gym Equipment | The beauty of a home gym isn't just convenience — it's the ability to remain consistent with your routine without the inconvenience of traveling to a crowded New Year gym. Sometimes, the best motivation is simply removing the barriers between you and your workout.
We created a list of the best equipment for your home gym, and each piece has been vetted for durability and effectiveness. You can complete your home strength setup with our other top-tested picks, from the FLYBIRD Adjustable Weight Bench for versatile positioning, to the Whatafit Resistance Bands for added resistance options, to the TRX Suspension Trainer for bodyweight exercises. Check out our full guide below. | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | | | That's all for today!
🎤 Over to you: Do you feel stronger, weaker, or about the same after losing weight? Email me at wellnesswire@healthline.com, and your quote might be featured in an upcoming edition! | | | | | | |
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