Weight loss injections, such as GLP-1 agonists like Mounjaro and Wegovy, can be effective tools for those struggling to shed unwanted pounds. These injections work by reducing appetite and slowing down the digestive process, helping people consume fewer calories and lose excess weight. However, there is an important consideration when it comes to weight loss: the potential loss of lean mass, which includes muscles, organs, and bones – everything in your body that isn’t fat.
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Maintaining lean mass is crucial for preserving strength and metabolism, which in turn helps maintain a better quality of life. When we lose weight, our bodies sometimes use muscle tissue as a source of energy. Research indicates that 20–30% of weight lost during dieting comes from muscle rather than fat. This is particularly true when protein intake or physical activity levels are insufficient. Losing muscle can be problematic because muscles burn more calories than fat, even at rest, and are essential for everyday tasks, from carrying shopping to climbing stairs.
Fortunately, resistance training has been shown to help minimise muscle loss during weight loss. Whether following a healthier diet or using weight loss medication, resistance training can help retain muscle mass. Early evidence suggests that individuals who engage in regular resistance workouts tend to retain more muscle than those who rely solely on medication or dietary changes. Resistance exercises, such as weight lifting, resistance bands, or bodyweight exercises, signal the body to preserve muscle and burn fat instead. Even short sessions, as little as 11 minutes three times a week, can produce significant benefits.
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Incorporating moderate cardio activities, such as brisk walking, cycling, or swimming, can also complement resistance training. Cardio helps to burn additional calories and improves heart health, supporting overall fat loss. While some people may feel fatigued or lightheaded when on weight loss medication, breaking workouts into shorter sessions or starting with bodyweight exercises can make training more manageable. With a balanced approach that includes weight loss medication, a healthy diet, resistance training, and cardio, you are more likely to preserve lean mass and ensure long-term success in maintaining a healthy, functional body.
