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Weight loss and GLP-1 Agonists
By Meg Sharp. MSc. Fitness & WellBeing Consultant CGOC
The arrival of the new year is often accompanied by weight loss goals. It’s a new goal for some. A second, third or multiple attempt by others. Weight loss is tough. Keeping the weight off is – for most of us – even tougher.
Whether you’re a candidate to use a GLP-1 agonist or are looking to lose weight in a different manner, we’d like to help.
Ozempic and Mounjaro are brand names for a class of drugs that mimic the body’s own glucagon-like peptide-1 (GLP-1) hormones. Clinically known as Semaglutide and Tirzepatide, both slow gastric emptying and signal the brain that you’re full. The later, which also acts on glucose-dependent insulinotropic polypeptide (GIP) receptors, is more effective at lowering blood sugar. In simple terms: The drugs work because you eat less.
The majority of people do not stay on the drugs for more than a year. Reasons for stopping are extremely variable – cost, side effects and successful weight loss topping the list – and the majority gain the weight back.
TLDR: When you lose weight – with or without the help of GLP-1 drugs – the real challenge is keeping the weight off.
That’s where we come in. We have created a short list of things you can do to support the initial weight loss AND increase your odds of keeping it off. With or without Ozempic.
- Exercise
- Strength Train
- Prioritize protein and high fibre foods
- Sleep
- Reduce alcohol consumption
Exercise supports weight loss through increased energy output, improvements in body composition, increased basal metabolic rate, decreased joint and muscle pain, and improvements in sleep quality.
Strength Train For Metabolism. Caloric restriction – with and without drugs – results in fat loss AND muscle loss. This loss of lean tissue results in reduced vigor and metabolism and is one of the reasons the weight returns with a vengeance. Regular, progressive strength training builds or at least maintains muscle mass. When your body is rebuilding muscle after a training session, it is loath to give up protein stores; it will encourage your system to pull energy from your fat stores instead.
Strength Train For Hormones: Skeletal muscle is also an endocrine organ which, when maintained or increased, serves to improve insulin sensitivity, increase lipid metabolism, and decrease inflammation. Muscle produces Brain-Derived Neurotrophic Factor (BDNF) a specific myokine that supports growth and regeneration in the muscle and the brain.
Strength Train For Mind & Spirit: Strength training plays a powerful role in relation to positive body image and self-confidence. Your joints feel better. Your posture improves. As you get stronger you feel stronger. No one can ignore the positive implications of all this in terms of supporting any difficult endeavor.
TLDR: Engage in full body, progressive strength training
Prioritize protein and high fibre foods: Consistent with above, do everything you can to protect your lean tissue stores. Eat a diet high in protein: 0.8 – 1 gram of protein per ideal weight in pounds per day. Food that are high in protein as well as those high in fibre increase satiety: make you feel full longer and keep your blood sugars stable. These foods – specifically unprocessed types – often take longer to eat: You won’t want seconds and/or will stop eating sooner. If you’re not taking GLP-1 drugs this strategy is key for both weight loss and maintenance. Following this guidance when you are taking medication will create habits to support keeping the weight off when you wean off or decrease dosage of your meds.
Sleep is restorative and a huge player in keeping our muscle mass intact. Lack of sleep is associated with food cravings, lower intensity and quality workouts and weight gain through your midsection.
Alcohol decreases quality and quantity of sleep. See above for negative ramifications. Every drink you consume adds additional, empty calories and can increase cravings for high calorie food.
TLDR: Losing weight and in particular keeping it off is difficult. With and without the support of GLP-1 drugs. Starting day one of your weight loss journey, exercise, strength train and eat high protein, fibre foods. Please lean on us for any support you need. We would love to help.
Connect with Meg Sharp to arrange a consultation with our compliments: msharp@cambridgegroupofclubs.com.