Healthcare Experts Emphasize Lifestyle Adjustments Alongside GLP-1 Weight Loss Medications

GLP-1 receptor agonists such as Ozempic and Zepbound have gained popularity for their remarkable effectiveness in promoting weight loss. However, healthcare professionals highlight that relying solely on these medications is insufficient for sustainable weight management. Proper weight loss and maintenance require comprehensive lifestyle modifications that extend beyond weekly injections.

Research indicates that some patients experience unintended muscle loss and gastrointestinal discomfort, which can lead to discontinuation of the medication. To address these issues, experts recommend a set of dietary and exercise strategies specifically tailored for individuals on GLP-1 therapy, aiming to preserve lean muscle mass, ensure adequate nutrition, and manage side effects.

Key dietary advice includes consuming 20–30 grams of protein per meal from sources like fish, beans, chickpeas, and tofu, and aiming for 1.0 to 1.5 grams of protein per kilogram of body weight daily for those with moderate activity levels. For those with low appetite, incorporating protein shakes with at least 20 grams per serving is advised.

In terms of physical activity, engaging in two to three half-hour strength training sessions per week can significantly help maintain muscle mass. Additionally, adopting regular moderate-intensity aerobic exercises, such as brisk walking, cycling, or yard work, for at least 150 minutes weekly is recommended.

Since GLP-1 medications can suppress appetite, maintaining consistent energy intake is crucial. Small, frequent meals and snacks rich in healthy fats, like olive oil and avocado, alongside slowly digested carbohydrates such as sweet potatoes and oats, can promote satiety. Avoiding refined grains and sugary beverages that cause blood sugar spikes is also beneficial.

To mitigate gastrointestinal side effects like nausea, heartburn, and constipation, patients should follow specific guidelines: avoiding fried or processed foods, eating smaller portions, and increasing fiber intake with plenty of water are effective strategies. Drinking 8–12 cups of water daily and consuming water-rich fruits and vegetables help prevent dehydration.

Finally, integrating a balanced nutritious diet with consistent physical activity is vital for long-term weight maintenance. This holistic approach not only enhances the effectiveness of GLP-1 drugs but also minimizes side effects and preserves muscle health, ultimately leading to sustainable weight loss success.

Source: https://medicalxpress.com/news/2025-07-experts-healthy-lifestyle-glp-drug.html