BEAUTY AND FASHION
: Expert Tips from a Dietitian: 3 Keys to Staying Healthy on GLP-1s
Article by Satya Jonnalagadda, PhD, MBA, RDN
The research emphasizes that proper nutrition, regular physical activity, and healthy habits can all make a difference. Practical lifestyle strategies and meal plans can help individuals minimize muscle loss while optimizing weight loss. Brands like OPTAVIA have made it simpler by incorporating this advice into new products with higher protein and personalized coaching.
3 steps to healthy, medical weight loss
1. Prioritize protein - Protein is the building block of muscle - an essential nutrient for any weight loss journey, but particularly important for those taking GLP-1s. Since muscle can account for up to half of total weight lost with these medications, adequate high-quality protein intake is critical. To encourage healthier weight loss, experts recommend consuming at least 1.2 gram of protein per kilogram of body weight daily, spread across meals**.
With obesity rates tripling over the past 60 years, anti-obesity medications have become a game-changing tool in a persistent public health crisis. But they are just that: a tool, not a standalone solution. The excitement over GLP-1 medications has led to some misconceptions. Many view them as a "miracle shot" for weight loss, but the truth is, there is no single solution for weight loss. Healthy eating, physical activity, and lifestyle changes are the foundation of every weight loss journey, and new research emphasizes the importance of all three when taking a GLP-1.
One challenge with GLP-1 medications is that while you certainly lose weight fast, it also impacts your muscle. A recent study found that up to 50% of weight lost while taking a GLP-1 medication can come from muscle*. Over the course of 12-18 months, the muscle lost is comparable to a decade of age-related muscle loss**.