How to limit muscle loss on GLP-1 medication

Protein on the plate, every time

This page is for people on GLP-1 medication prescribed by their doctor.

When you're not hungry, a meal can shrink to a few bites of whatever is around. Starting with the protein part (eggs, yoghurt, fish, beans, chicken, tofu) makes it less likely to be the bit you leave. Your daily target depends on your body, your health and your treatment, so set it with your doctor or a dietitian.

Strength work at home or in the gym

You don't need heavy weights to start. Sit-to-stand from a chair, wall push-ups, a resistance band, the stairs. What counts is doing it regularly and making it a little harder over time.

If you have joint pain or a heart condition, or you feel dizzy on days you eat very little, check with your doctor first.

Food noise, emotional eating and the mirror

Food noise is the name many people give to the constant chatter about food: what's in the fridge, what's next, what you shouldn't have eaten. During treatment it can get quieter, louder or stay the same, and any of those can throw you.

Eating to calm stress or sadness doesn't always leave with the appetite. And a body that changes quickly can look unfamiliar in the mirror, even when it's the change you wanted.

Noticing this is part of looking after yourself. You can talk it through with someone you trust and bring it to your next appointment.

When to talk to your doctor

• Before you start training, if you have a health condition.
• If you have diabetes and take other medicines for blood sugar, before you step up your training.
• If you feel weak, dizzy or unusually tired.
• If you've been eating very little for several days.
• If you're thinking of stopping or pausing the medicine. Don't decide on your own.
• If your mood stays low or your anxiety keeps building for weeks.