GLP-1 medications — including semaglutide (Ozempic, Wegovy) and tirzepatide (Zepbound, Mounjaro) — are changing the landscape of weight management and type 2 diabetes care. But with millions now taking these injections, physicians want patients to understand: these drugs aren’t magic — they’re a tool that works best with the right support, guidance, and lifestyle changes.
Here’s what doctors at OFHC want you to know before you start:

Weight loss can include muscle loss — protect your lean body mass

GLP-1s can help many patients lose 15–21% of their body weight. But up to one-quarter of that loss may be muscle, not fat. Muscle mass is essential for strength, metabolism, bone health, and mobility — especially as we age.

What you can do:

Incorporate resistance training into your weekly routine. This includes body-weight exercises, free weights, or resistance bands.

Start every meal with 20–30 grams of protein

Protein isn’t just for bodybuilders — it’s essential when using GLP-1s to preserve muscle and stay full. Aim for 1.0 to 1.5 grams of protein per kilogram of body weight daily. If you can’t eat a full meal, try a high-protein shake as a supplement.

Pro tip:

Build your plate:

• ½ fruits and veggies
• ¼ protein (chicken, fish, tofu, legumes)
• ¼ whole grains

You still need to move — exercise is not optional

The most successful patients on GLP-1s treat exercise like medicine. Aim for:

• 150 minutes/week of aerobic activity (e.g., brisk walking)
• 60–90 minutes/week of resistance training

Even 10-minute daily walks or light strength training can make a big difference when done consistently.

Hydration matters more than ever

GLP-1s often cause constipation, nausea, or dehydration — especially in the early weeks. Water helps regulate digestion, reduce side effects, and support weight loss.

Hydration checklist:

• Drink 8–12 glasses of water/day
• Add cucumbers, watermelon, or broth to meals
• Limit alcohol, caffeine, and artificially sweetened drinks

Don’t lie down after meals — and go easy on fried foods

GLP-1s slow down your digestion, which increases the risk of heartburn and reflux. To reduce discomfort:

• Wait 2–3 hours before lying down after meals
• Avoid high-fat, greasy, or fried foods
• Add soluble fiber (chia seeds, oats, psyllium) to ease constipation

Final Thought: GLP-1s Are a Tool, Not a Shortcut

Clinical trials that showed impressive weight loss results combined GLP-1s with structured diet, exercise, sleep, and behavioral support. As Dr. Andres Acosta of the Mayo Clinic puts it, “Just taking the shot isn’t enough — it won’t create long-term behavioral change.”

At OFHC, we help you take a whole-person approach to weight loss. Talk to your family doctor or pharmacist today about whether a GLP-1 is right for you — and how to build a sustainable plan for success.

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Disclaimer: The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your healthcare provider first. Full Disclaimer.