Are you on weight loss jabs? If so read on for some helpful tips on the best way to support your body and to help you going forwards.
As a fit pro, I get asked all the time about my opinion on the weight loss jabs. You probably know them by their brand names like Ozempic, Monjaro and Weygovy but the more accurate term is GLP 1 receptor agonists.
As a trainer, you may be surprised to learn that I’m not actually against the jabs. I def think there is a place for them, particularly for some of my clients who have literally spent their whole life yo-yo dieting and really trying their best to lose weight, but to no avail. They have genuinely tried their best to eat well and exercise, but just can’t seem to get out of the negative yo yo dieting cycle, that just goes on and on and on….
So, I think these medications can be incredibly helpful. They really reduce appetite, quieten the food noise and make it so much easier to stay in a calorie deficit. For many of my clients, that shift alone feels life changing.
But also it is important to understand the following:
GLP1’s help control appetite but they
do not automatically build a strong, healthy body.
If you are using a GLP 1 medication, there are a few things that need to become non negotiable if you want results that will last.
The first is strength training. When weight drops quickly, especially with reduced food intake, your body will lose both fat and muscle unless you actively protect it. Muscle is what keeps you firm, strong and metabolically healthy. It supports your joints, your posture and your long term ability to maintain your weight. Lifting weights a few times per week tells your body to hold onto muscle while you lose fat. Without that stimulus, you may end up lighter on the scale but weaker and more prone to regain. (Joining my online fitness sessions is a great way to incorprate resistance training into your life)
The second is prioritising protein, even if your appetite is low. One of the most common issues with GLP 1 medications is that people simply eat too little overall, and especially too little protein. Protein is essential during weight loss because it helps preserve muscle tissue, supports recovery and keeps you fuller for longer. It also plays a role in hormone function and overall body composition. When hunger is reduced, you have to be more intentional about choosing meals that nourish you properly rather than just eating the smallest amount possible.
Another big one is avoiding the temptation to aggressively slash calories on top of the medication. The medication is already helping create a deficit. Pushing intake extremely low may speed up scale weight in the short term, but it also increases fatigue, lowers your immune system, increases muscle loss and the likelihood of rebound weight gain later. Sustainable fat loss still matters, even with medical support.
Daily movement is just as important. When your calorie intake drops, natural movement often drops too. You may not even notice it, but fewer steps and less spontaneous activity can slow progress. Keeping your daily steps up and maintaining regular activity supports heart health, metabolic function and long term weight maintenance. It does not need to be extreme, it just needs to be consistent. Remember we exercise for our heart health not just to look good! So, when the weight drops off, you may not feel the urge to exercise as much as you used to when you were trying super hard to lose weight.
This period should also be used to build better habits around food. Weight loss jabs create space by reducing cravings and portion sizes. Use that space wisely. Practise eating slowly. Pay attention to fullness. Focus on balanced meals. Learn what proper nourishment feels like. The medication can assist, but behaviour change is what makes results sustainable.
And finally, think about your long term plan. What happens when you reduce or stop the medication? If you have not built muscle, improved your nutrition and developed better habits, the risk of weight regain increases significantly. The goal should always be to leave this phase stronger and more educated, not dependent.
GLP 1 meds shouldn’t be a quick fix. They are just a tool to help you on your way with weight loss.
Used properly, alongside strength training, adequate protein and real lifestyle change, I personally think the weight loss jabs can be a good thing and they can support meaningful, lasting transformation.
But remember to implement my tips for the best results that will benefit your body inside and out.
If you need help with any of the above points, please feel free to contact me to chat more about how I can help you.