Weight loss medications have become a hot topic lately, offering a way to help people struggling with obesity. But here’s the thing—these meds aren’t a magic fix. If you’re looking for healthy, sustainable results, good nutrition is non-negotiable. And when it comes to food, quality and protein intake are where it’s at.
One big risk with rapid weight loss, especially when using medication, is muscle loss. Losing weight doesn’t always mean losing fat—you could be shedding muscle, too, if you’re not careful. And that’s a problem because muscle is super important for your overall health, metabolism, and keeping the weight off in the long run.
This is where protein comes in. Eating enough protein helps protect your muscles while you’re losing weight and keeps your body running smoothly. A good rule of thumb is to aim for about 1.2 to 2.0 grams of protein per kilogram of body weight, depending on how active you are. Throw in some resistance training, and you’ve got a solid plan to keep your muscles strong.
Beyond protein, what you eat overall really matters. Focus on whole, nutrient-packed foods like veggies, fruits, lean proteins, healthy fats, and whole grains. These give your body the vitamins, minerals, and fiber it needs to feel great. On the flip side, try to limit processed foods—they might be convenient, but they often lack the good stuff your body craves and can leave you feeling less satisfied.
And let’s not forget: losing weight isn’t always the healthiest move. Dropping pounds too fast or not paying attention to what’s being lost (fat vs. muscle) can lead to issues like feeling tired, nutrient deficiencies, or even slowing your metabolism. For some people, especially if you’re already at a healthy weight, focusing too much on the scale can backfire. Instead, think about improving your body composition—losing fat while keeping or building muscle—and pay attention to things like your energy levels, blood sugar, and cholesterol.
Weight loss meds can be a helpful tool, but they’re most effective when paired with smart nutrition and exercise. By focusing on eating high-quality foods and getting enough protein, you’ll reduce the risk of losing muscle and set yourself up for long-term success. Remember, it’s not just about the number on the scale—it’s about feeling your best and living your healthiest life.
If you’d like to dial in your nutrition for 2025, I’ve got a FREE webinar on January 9th to get you started. CLICK HERE for the details and to reserve your place.
~Coach Brad
