04/07/2026
Are you on Ozempic or something similar? There’s one side effect that doesn’t get nearly enough airtime and it’s seriously important: muscle loss.
Up to 40% of the weight you lose on these medications can be lean muscle, not fat. That’s not just a body-composition detail — muscle is what keeps your metabolism running, what keeps you strong enough to get off the floor after a fall, off a chair without help, through daily life without your body working against you. Lose it and you don’t just get smaller. You get weaker.
If you’re using the medication for diabetes, not weight loss, this matters even more. Muscle is where your body actually clears sugar from your blood. Less muscle means less capacity to regulate blood sugar levels — the exact thing the medication is meant to help with.
Either way, the fix is the same. Two things, no gym required.
🏋️ Strength train twice a week — 20-30 minutes. Wall push-ups, chair squats, counter planks, get up and down from the ground. This is just the first few weeks, not an ongoing program. Once it feels easy, it needs to get harder — that’s the whole game.
🥚 Eat protein first at every meal. 3 x a day. 1 palm sized portion for women, 2 for men. Chicken, fish, eggs, tofu, yoghurt.
This isn’t just about getting smaller. It’s about keeping the muscle you need to help do the work.
On one of these medications for weight loss or diabetes? Drop a 🙋 below or DM me — I can help set you up with a simple home routine.
