Weight loss is changing. But what about muscle?
Weight loss looks different today than it did a few years ago.
For some people, it’s about making changes to their diet and lifestyle. For others, weight management medications like Mounjaro and Wegovy are helping them take an important step towards improving their health.
And while there’s lots of conversation around weight loss itself, there’s another part of the journey that deserves more attention:
What happens to your muscle while you’re losing weight?
Because successful weight loss isn’t just about seeing a lower number on the scales.
It’s also about feeling strong, staying active and supporting the body that carries you through everyday life.
Why does muscle matter during weight loss?
When we talk about muscle, it’s easy to think about exercise, fitness or appearance.
But muscle does so much more than that.
It helps us:
- Carry shopping bags
- Climb stairs
- Stay steady on our feet
- Enjoy hobbies and activities
- Maintain independence as we get older
Muscle supports strength, movement and mobility – all things that help us continue doing the things we love.
The challenge is that muscle naturally declines as we age. And during any period of significant weight loss, muscle can be lost alongside fat.
That’s why supporting your muscle is such an important part of looking after your long-term health.
Do Mounjaro® and Wegovy® cause muscle loss?
Weight loss medications, including GLP-1 medications such as Mounjaro and Wegovy, have changed the way many people approach weight management.
For many people, they can be a valuable tool when used alongside guidance from healthcare professionals.
Like any approach to weight loss, changes on the scales can include both fat loss and changes in muscle mass.
This isn’t unique to weight loss injections – it can happen with any significant weight loss. However, because GLP-1 medications can reduce appetite and help people feel fuller for longer, some people may find they’re naturally eating less than before.
And when you’re eating less, it becomes even more important to think about whether your body is still getting enough of the nutrients it needs.
The goal isn’t simply to lose weight.
It’s to support your body throughout the process, helping you maintain strength, energy and wellbeing along the way.
How can you support muscle while losing weight?
The good news is there are simple steps that can help.
1. Prioritise protein
Protein is one of the most important nutrients when it comes to maintaining muscle.
Your body uses the amino acids in protein to help repair and maintain muscle tissue. But when appetite decreases, getting enough protein can become more challenging.
Try to include protein-rich foods regularly throughout the day, such as:
- Eggs
- Fish
- Lean meat
- Greek yoghurt and dairy products
- Beans and lentils
If you’re finding it difficult to meet your needs through food alone, a protein supplement can be a convenient option.
2. Keep your muscles working
Movement is another important part of maintaining strength.
You don’t need to become a gym enthusiast overnight. Small, consistent habits can make a difference.
Walking, resistance bands, bodyweight exercises, Pilates, or strength training can all help remind your body that muscle is important.
The best exercise is the one you enjoy enough to keep doing.
3. Don’t overlook key nutrients
When you’re eating less, it’s worth paying attention to the nutrients your body relies on to support muscle function, movement and overall health.
Here are some nutrients that can help support your strength and healthy ageing journey.
Nutrients to support strength, movement and healthy ageing
Creatine is one of the most researched supplements for supporting muscle strength and physical performance.
Research suggests that around 3–5 g of creatine monohydrate per day can help support muscle strength, particularly alongside resistance exercise.
With 3,000 mg per serving, XO Fitness Daily Creatine provides a simple way to include creatine as part of your daily routine.
Healthy Origins Vitamin D3 10,000 IU
When we think about muscle, protein often gets most of the attention – but Vitamin D plays an important role too.
Vitamin D contributes to the maintenance of normal muscle function and supports bone health, making it an important nutrient to consider as part of a healthy ageing routine.
Healthy Origins Vitamin D3 provides a high-strength option for those who have been advised they need additional Vitamin D support.
Nordic Naturals Ultimate Omega-3
Healthy ageing is about more than maintaining muscle.
Omega-3 fatty acids support overall health and can be a valuable addition to a balanced diet, helping you look after your body from the inside out as you age.
Jarrow Formulas Type II Collagen Complex
Strong muscles help keep us moving – but healthy joints matter too.
Type II collagen provides nutritional support for joint health, helping you stay comfortable, active and able to enjoy the movement that supports your long-term strength.
Your weight loss journey is about more than the scales
Everyone’s health journey is different.
Whether you’re taking Mounjaro, Wegovy or another weight management medication, making lifestyle changes, or simply focusing on healthy ageing, supporting your body matters.
The number on the scales can tell you how much weight you’ve lost.
But it can’t tell you:
- How strong you feel
- How easily you move through your day
- Whether you have the energy to enjoy the things you love
That’s why looking after your muscle, movement and nutrition is so important.
Because successful weight loss isn’t just about losing weight.
It’s about supporting the body that carries you into everything that comes next.
Frequently asked questions
Do Mounjaro® and Wegovy® cause muscle loss?
Weight loss of any kind can involve changes in muscle as well as fat. Maintaining a balanced diet with enough protein, staying active, and supporting your nutritional needs can help you look after your strength during weight loss.
How can I maintain muscle while losing weight?
Prioritising protein, including strength-based movement, and ensuring you’re getting key nutrients can all help support muscle maintenance.
Should I take supplements while using weight loss injections?
Supplements aren’t a replacement for a balanced diet, but they can be a helpful addition if you’re struggling to meet certain nutritional needs while eating less.
Is creatine suitable while taking Mounjaro® or Wegovy®?
Creatine is widely researched for supporting muscle strength and performance. If you’re taking medication or have any health concerns, speak with your healthcare professional before starting any new supplement.
