We totally understand your desire for weight loss, given the high premium placed on thinness in our culture.
As weight-inclusive eating disorder providers, we will never shame any of your choices, just help to guide you in your own health journey.
Most people don’t realize that weight loss, especially rapid weight loss, can lead to loss of muscle mass, not just excess body fat, unless you take steps to protect yourself.
If you’re using a GLP-1 medication like Wegovy, Ozempic, or Mounjaro, you’ve probably noticed all the talk about weight loss. You may have noticed weight loss yourself, especially if your main reason for taking these medications is more related to having diabetes than the fad of using these drugs for weight loss.
What most people aren’t talking about is the kind of weight you’re losing.
At Erica Leon Nutrition, our team of dietitians and eating disorder specialists work with women over 40 who are using GLP-1 medications as part of their health journey. Many of them come to us because they’re worried about their overall health and the side effects of these drugs. Some have heard or read online about the negative effects of these drugs when it comes to muscle loss and are wondering:
- Is this happening to me?
- Am I losing strength, not just weight?
- How do I keep my body strong while using these medications?
These are the right questions to ask.
Why Losing Muscle Isn’t the Kind of Weight Loss You Want on GLP-1 Medications
GLP-1 medications work by:
- Slowing digestion
- Making you feel full faster
- Reducing your appetite
While this can lead to eating less, the weight you lose isn’t always just fat.
For women over 40, GLP-1 medications can lead to:
- Muscle loss
- Bone loss
- Lower metabolism
- Increased risk of injury, falls, or fatigue
Muscle Loss on GLP-1 Medications is Common: Why It Happens
After 40, women naturally lose muscle mass every year. This happens faster during and after menopause.
When you take GLP-1 medications, that process can speed up, especially if you’re not eating enough protein or moving in ways that support your muscles.
Why This Matters for Midlife Women
Muscle is more than something you need for exercise. It protects your:
- Balance and mobility
- Bone health
- Metabolism
- Energy and stamina
- Long-term health as you age
Related Reading on Nutrition and GLP-1 Medications:
If you haven’t yet, read the first two parts of this series on nutrition for women when taking GLP-1 medications are listed below:
- GLP-1 Medications and Nutrition Risks for Women Over 40
- Best Diet for Women Over 40 on GLP-1 Meds: How to Stay Nourished and Strong
4 Myths About Weight Loss and Muscle Loss on GLP-1 Medications
Myth 1: Losing weight automatically improves health.
The reality:
If the weight you’re losing is mostly muscle, you’re actually putting your health at risk.
Muscle loss weakens your body, slows your metabolism, and increases your chance of falls or injury, especially in midlife.
Myth 2: Eating less is always better.
The reality:
Less isn’t always better, especially when it comes to protein and key nutrients.
Women over 40 need enough food to fuel their muscles, bones, and digestion.
Skipping meals or cutting too many calories can make muscle loss worse.
Myth 3: Exercise has to be intense to work.
The reality:
Strength training doesn’t have to be extreme to make a difference.
Simple movements like bodyweight squats, resistance band work, or carrying groceries can protect your muscles.
Even 10 to 15 minutes of strength-focused movement a few times a week helps.
Myth 4: Bone health is a separate issue.
The reality:
Muscle and bone health go hand-in-hand.
When you lose muscle, you also lose bone density, putting you at higher risk for fractures.
That’s why we recommend reading another article I wrote: How to Prevent Osteoporosis
How to Prevent Muscle Loss and Stay Strong on GLP-1 Medications
Knowing about this is the first step. But doing something about it – that’s where it gets challenging.
Here are some items of note:
- GLP-1 medications often lead to both fat loss and muscle loss – unless you take steps to protect yourself.
- Muscle loss is not just about appearance – it’s about health, strength, and function.
- Midlife women need extra care to maintain muscle, bone health and long-term strength.
4 steps to help you protect your body against muscle loss:
- Check your protein intake.
Are you getting 25 to 30 grams of protein per meal? If not, start by adding more protein to breakfast. - Try one strength-focused movement this week.
This could be resistance bands, bodyweight squats, or yoga with a strength component. - Review your calcium and vitamin D intake.
Use fortified foods or talk to your provider about supplements. - Notice how you’re feeling.
Are you feeling weaker or more fatigued? That’s a sign to check in on muscle and bone support.
Why Protecting Muscle on GLP-1s Is Hard to Do Alone – and Where to Get Help
Reading this might feel like a lot, and that’s because it is. It’s hard to change how you eat, move, and care for your body while also adjusting to a new medication.
That’s precisely where support from a dietitian like the ones on our team comes in.
At Erica Leon Nutrition, we work with women who are navigating these same challenges every day. Our team can help you:
- Make a simple, realistic nutrition plan for you and your lifestyle
- Protect your muscle and bone health
- Feel confident that you’re supporting your whole body, not just the number on the scale
Click here to book a call with me and let’s talk about where you are now, what next steps make sense for you, and connect you with the dietitian on our team who can help you stay strong, nourished, and focused on what matters most – your well-being, not weight loss at any cost.
Not quite ready to work with a dietitian?
We have several free nutrition resources that can help you with your nutrition goals. Check them all out here.
