Most people are never told to watch for it, and once you know what it is, it changes how you eat on these medications. Here's my favorite recipe for getting there.
I have always been an athlete and competed as a swimmer since I was 11. I added triathlon when I was fifty (now 71) and have consistently weight trained since I was 40. I lost 70 pounds and DEXA scans have shown that I have lost only 10 pounds of muscle with 55-60 pounds of fat lost. I am also a dietitian so am well aware, without too much tracking, of what I am eating. I emphasize protein, but overall, I only eat things that I really like and enjoy. Otherwise what’s the point ?
Katy, this is such a powerful example of doing it right. Losing 55–60 pounds of fat while preserving most of your muscle is exactly the outcome we want, and it reflects years of training and protein awareness. I also love your point about eating foods you genuinely enjoy. Sustainability matters. If a way of eating requires constant deprivation, it usually doesn’t last.
Thank you for sharing this! Joy in eating is so important. For decades, it was thought that it would lead to overeating, but studies show that framing food around pleasure and sensory experiences actually lead to healthier dietary choices (Bedard, 2020).
You're very welcome. Exactly, when people enjoy food through flavor, texture, color, and ritual, they tend to build a more nourishing relationship with eating than when food is framed only through restriction or willpower.
I am on Zepbound. I am 75. Muscle loss concern is a major concern for me. Fortunately, the WW program with GLP-1 regularly checks on how much protein intake I am consuming. The nutritionist, my medical specialist constantly empathizes increasing my protein intake. Also exercise, especially resistant training is highly recommended.
You are doing exactly what I’d want someone on a GLP-1 medication, especially at 75, to be doing: tracking protein deliberately and pairing it with resistance training. The medication can be a powerful tool, but muscle preservation has to be intentional. Adequate protein, spread across the day, plus progressive strength training is the combination that protects function, metabolism, and independence as the weight comes off.
I have always been an athlete and competed as a swimmer since I was 11. I added triathlon when I was fifty (now 71) and have consistently weight trained since I was 40. I lost 70 pounds and DEXA scans have shown that I have lost only 10 pounds of muscle with 55-60 pounds of fat lost. I am also a dietitian so am well aware, without too much tracking, of what I am eating. I emphasize protein, but overall, I only eat things that I really like and enjoy. Otherwise what’s the point ?
Katy, this is such a powerful example of doing it right. Losing 55–60 pounds of fat while preserving most of your muscle is exactly the outcome we want, and it reflects years of training and protein awareness. I also love your point about eating foods you genuinely enjoy. Sustainability matters. If a way of eating requires constant deprivation, it usually doesn’t last.
Thank you for sharing this! Joy in eating is so important. For decades, it was thought that it would lead to overeating, but studies show that framing food around pleasure and sensory experiences actually lead to healthier dietary choices (Bedard, 2020).
You're very welcome. Exactly, when people enjoy food through flavor, texture, color, and ritual, they tend to build a more nourishing relationship with eating than when food is framed only through restriction or willpower.
I am on Zepbound. I am 75. Muscle loss concern is a major concern for me. Fortunately, the WW program with GLP-1 regularly checks on how much protein intake I am consuming. The nutritionist, my medical specialist constantly empathizes increasing my protein intake. Also exercise, especially resistant training is highly recommended.
You are doing exactly what I’d want someone on a GLP-1 medication, especially at 75, to be doing: tracking protein deliberately and pairing it with resistance training. The medication can be a powerful tool, but muscle preservation has to be intentional. Adequate protein, spread across the day, plus progressive strength training is the combination that protects function, metabolism, and independence as the weight comes off.