07/05/2025
Weight loss injections (like Ozempic and Mounjaro) work by mimicking a natural gut hormone that reduces appetite and slows how quickly food leaves the stomach. This helps you feel fuller for longer, so you end up eating less and losing weight.
But when weight loss happens quickly, as it often does on these medications, you don’t just lose fat. You can lose muscle too. Without the right nutrition and some resistance training, a significant part of that weight loss can come from lean mass, including muscle.
And that’s especially important if you have prediabetes, because preserving muscle helps improve insulin sensitivity, supports blood sugar control, and makes it easier to maintain your progress over time.
To help protect muscle, aim for around 1.2 to 1.6 grams of protein per kilogram of your target body weight per day. Spread this across meals, with at least 25–30 grams of protein in each.
You’ll also want to include resistance training. This means any form of exercise that works your muscles against resistance. That could be using weights, resistance bands, machines at the gym, or even just your own bodyweight.
Maintaining these habits long term is key to keeping your results, especially if the medication is reduced or stopped.
Want to get the most out of time on injections?
Book in for a consultation today. You’ll get a tailored diet and exercise plan to help you get the most out of your time on medication and maintain your results long after.
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