Lose weight, not muscle: Exercise, diet tips for weight loss drug users to prevent muscle loss – Health News

Weight loss drugs, touted as the miracle solution for obesity and many of the chronic issues associated with extra flab, are gaining popularity worldwide. Their Indian debut has raised hopes for weight loss enthusiasts. While Ozempic is almost synonymous with weight loss drugs and may have a wider appeal worldwide, in India, the Central Drugs Standard Control Organisation has approved Eli Lilly’s Mounjaro and Zepbound.

As Indian weight loss enthusiasts get set to charter this relatively unknown territory for getting rid of that extra flab and enter a healthier BMI range, it’s important to know about the right lifestyle changes, be it your fitness routine, or eating pattern not just to retain the weight loss, but also avoid weakening the muscles. In a mouse study published in the journal Cell Metabolism, the muscle mass decrease of around 10 per cent was reported in Ozempic users, which is far less than what the earlier studies reported – 25-30 per cent of the total weight loss. However, it’s clear that the use of weight loss drugs does affect your muscles.

Muscle loss whether age-related or triggered by Ozempic can be managed to a significant extent with doing the right movements and exercises.

Shazia Shadab, Lead – Physiotherapist, Cloudnine Group of Hospitals, Bengaluru, Jayanagar suggests vital tips to strengthen your muscles.

Resistance training

Strength training can help avoid muscle mass loss while using Ozempic (Image source: Canva)

Don’t skip your workout routine while being on a weight loss drug as this may eventually weaken your muscles, making day to day movements tougher.

Shadab says bodyweight exercises like squats, lunges, planks, and push-ups could be promising on advice of your fitness expert. Additionally, resistance bands or free weights can be used under expert guidance.

“Functional strength training that mimics everyday movements, such as lifting, pushing, or carrying is suggested,” says the physiotherapist.

Progressively increasing resistance under safe supervision. 2–3 sessions per week is consistent with WHO and ACSM guidelines.

Healthy diet

Eating a diet rich in protein is the key to lose weight the right way through Ozempic (Image source: Canva)

Cleveland Clinic suggests increasing protein intake either through supplements or food to deal with sarcopenia, which is an age-related degenerative loss of skeletal muscle loss. Ozempic users can follow the same. As per studies rapid weight loss can reduce lean mass or muscle and eating a protein-rich diet could help preserve muscle mass.

You may add animal-based protein sources like eggs, chicken, and fatty fishes or plant-based if you prefer so like tofu, edamame, and tempeh, which are all soy products. Lentils and beans are also great sources of protein.

Don’t overtrain

While exercise is important to retain that muscle, overtraining could lead to breakdown and wear and tear. “Muscle fibers rebuild and grow stronger during rest, not during exercise itself,” says Shadab.
Self-myofascial release techniques like foam rolling may aid recovery, the physiotherapist adds.

Be mindful of the right posture

Poor posture or repetitive strain can lead to muscle imbalances and loss of strength. It is important to correct your posture, make the necessary ergonomic adjustments at work, and undertake functional movement training to ensure muscles are used effectively in daily life, says Shadab. This can reduce musculoskeletal strain and preserve functional strength.

Overall, lifestyle changes, especially the right diet and exercise, are of paramount importance when it comes to a healthy weight loss through GLP-1 medications.



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