More than 1 in 10 Americans have tried GLP-1 medications, according to a Kaiser Family Foundation survey. GLP-1s decrease your appetite and food intake, leading to a long-term caloric deficit.
The good news is they result in an average weight loss of 5–15% of body weight.
The bad news is not all that weight loss is fat. Some of it is muscle. The most common places we notice visible muscle loss are in the larger muscle groups like the glutes/ buttocks, thighs, and biceps. Shrinking backsides from GLP-1s have given rise to the term “Ozempic butt.”
Dr. Emily Melsom says, “There are things you do to avoid muscle loss when taking GLP-1s. The most important way to combat this side effect is resistance training. Even if you don’t want to lift weights, body-weight exercises, which some call calisthenics, are also helpful. Think squats, lunges, sit-ups, and any form of push-up, including full push-ups, on your knees or even against a wall. Another option for those unfamiliar with weightlifting would be to use resistance bands.”
“The second thing that helps combat muscle loss is incorporating protein into your diet. Everyone eats less when taking a GLP-1, so it’s important to eat high-quality, nutrient-dense foods. A Mediterranean-style diet focusing on lean proteins like poultry and fish and long with plenty of fresh vegetables and fruits can be helpful,” says Dr. Melsom.
Retaining muscle is important for your metabolism. “Lean muscle mass helps maintain your metabolism, so when you lose muscle, you naturally burn fewer calories at rest. That means if you stop the GLP-1 medication, your metabolism is already slower due to less muscle, and re-gaining the weight can occur quickly,” Dr. Melsom cautions.
If you have questions about GLP-1s, ask your primary care physician. As more patients take these medications, the side effects are better understood. Physical therapists, nutritionists/ dieticians, and some trainers can also be resources for information about minimizing muscle loss while taking a GLP-1.
Emily J. Melsom, MD, Lexington Family Practice Old Cherokee
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