As GLP-1 medications like Ozempic and Wegovy become ubiquitous—with twelve percent of people reporting taking one—it’s tempting to view them as a “miracle drug” for weight loss. However, emerging research confirms that while these medications can be life-changing, they’re more complex than we once thought and they cannot replace traditional healthy lifestyle habits.
As of today, GLP-1 medications have FDA approval for type 2 diabetes, and weight loss for adults who are obese (having a body mass index of 30 or higher) or who are overweight and have a weight-related medical condition (type 2 diabetes, high blood pressure, high cholesterol, obstructive sleep apnea). However, research is increasingly showing that GLP-1s may also treat conditions once considered entirely separate from metabolic health.
Clinical trials have categorized these emerging benefits based on the strength of current evidence:
Scientists are currently investigating whether these improvements are a direct effect of the medication or an indirect result of significant weight loss. In any case, GLP-1s should only be taken if prescribed by your doctor and obtained through a medical professional.
While we’re still uncovering other potential uses for GLP-1s, most people are still seeking these medications for weight loss—and for good reason. They’re incredibly effective and can result in a total weight loss of 15 to 25 percent. However, it’s important to know that the rapid weight loss associated with GLP-1s might not come from fat alone. Studies indicate that 15 to 40 percent of the weight lost on GLP-1 medications can come from lean body mass.
One way GLP-1 drugs aid weight loss is by dramatically reducing the appetite, which results in eating less and entering a calorie deficit. When the body enters a significant caloric deficit, the body still requires fuel and nutrients, and if there aren’t enough, it may break down muscle and bone to meet its needs. To maintain long-term metabolic health and keep the weight off after stopping medication, preserving muscle through strength training and adequate nutrition is essential. Luckily, many people notice that after they lose the weight, exercise becomes easier.
Exercise is always important for optimizing health and reducing your risk for chronic disease, whether you’re on a GLP-1 or not. That’s because exercise is not just a weight-loss aid; it’s what builds and preserves the muscles you need to live healthily. Data suggests that combining a high-protein diet with consistent exercise provides the greatest benefit in preserving lean body mass and keeping your metabolism strong.
Adding movement to your routine doesn’t have to be complicated. Aim for at least 150 minutes of moderate cardio (think walking, hiking, playing sports, swimming) and two full-body strength training sessions each week. If that number seems daunting, try just moving a little bit each day, instead of cramming all your exercise into your days off. Regular movement throughout the week is easier on your body and helps establish routine and consistency over time.
Eating well on a GLP-1 can take a little extra effort because these medications reduce appetite. Some people end up eating too little or forgetting to eat altogether, which can lead to low energy, dehydration, poor nutrition and muscle loss. Try using the MEAL acronym to maximize nutrition while on a GLP-1:
M – Maintain Muscle: Aim for 20–30g of high-quality protein (fish, poultry, beans, tofu) at every meal.
E – Energize and Balance: Focus on fiber-rich whole grains, fruits, and vegetables to sustain energy levels.
A – Avoid Side Effects: To minimize the nausea and bloating you might experience on a GLP-1, limit fried, greasy, spicy or highly acidic foods.
L – Liquid for Hydration: Thirst signals often decrease on these drugs. Aim for at least 64 to 96 ounces of water daily to prevent dehydration and constipation.
Overall, a good approach is to focus on smaller meals that are rich in nutrients and help sustain energy levels throughout the day. The Journal of the American Medical Association provides diet and exercise guidance for patients taking GLP-1s for weight loss to maximize the medication’s benefits.
GLP-1 medications can level the playing field for those who struggle to lose weight with diet and exercise alone, but they are most effective when used as a means to establish sustainable habits—not a bandaid solution. Think of weight maintenance like a three-legged stool: the medication is one leg, but nutrition and exercise are the other two. Without all three, it’s harder to stay balanced long term.
[Emily Vollmer and Hannah Sabitoni]
