GLP-1s like Ozempic and Mounjaro can improve long-term health, but they can’t be relied on alone, Sophie Medlin, a dietitian who works with patients taking these drugs, told Business Insider.
For those who need to lose weight for medical reasons, medications can be life-changing by making it easier to consume in a calorie deficit. They do this by mimicking hormones that make us feel full and slow down digestion.
However, for the change to be lasting, it is important to adopt and stick to healthy habits, including exercising regularly and eating a balanced diet containing protein. This helps maintain muscle mass and bone density. “Otherwise you might find yourself in serious trouble,” she said.
London-based Medlin said it has seen GLP-1 patients in their 40s and 50s with the muscle mass of an average 90-year-old because they neglected their diet and exercise. Muscle mass and bone density are essential for protecting our metabolic health and keeping us mobile as we age.
She shared three things she wishes people knew about taking GLP-1 medications.
You’ve heard that you can lose up to 20% of your body weight with GLP-1, but these patients have probably worked with dietitians.
GLP-1s are intended to be prescribed in addition to a low-calorie diet and increased physical activity. Participants in clinical trials testing the effectiveness of GLP-1 for weight loss were supported by dietitians and given lifestyle advice, Medlin said.
In contrast, she regularly sees patients who lost and regained weight after stopping GLP-1 before working with her, because they did not make enough diet and lifestyle changes to maintain their weight.
Medlin said most people who choose to stop taking GLP-1 do so either for financial reasons or because they have reached their goal weight.
“You need to use them in a way that helps you change your habits and mindset around food. Otherwise, you’ll feel like you’re stuck on it forever,” she said.
A dietitian can help you get the most out of GLP-1 and “make sure you maintain your weight once you’ve lost it,” Medlin said.
If you can’t eat with GLP-1, your dose might be too high
Medlin said GLP-1s should help reduce food noise — the persistent, intrusive thoughts about food and eating that some people find make it difficult to regulate their appetite — thereby making portion control easier. They shouldn’t make eating seem like “an impossible task,” she said.
The ideal dose may be lower than what a provider recommends, she said. The optimal dose should balance health benefits, effectiveness and side effects, according to the American Diabetes Association.
If you’re not losing weight as quickly as you’d hoped, or if your progress seems to have stalled, Medlin recommends examining your diet before increasing your dosage. This way, you will spend less on prescriptions and reduce the risk of side effects.
“If you can look at your diet and say, ‘Well, actually, I could drink a little less alcohol or I could cut back on the calories I’m consuming elsewhere,’ then you don’t need to increase the dose,” she said.
Protein is key
However, if you experience a lack of appetite with the appropriate dose, Medlin advises that you first focus on eating a good source of protein, such as fish, chicken, or tofu. “This is really going to help make sure you’re not wasting muscle mass,” she said.
Muscles use more energy than other types of tissue such as fat. So when a person loses muscle, their basal metabolic rate (BMR) or how quickly they burn calories at rest decreases. This makes it more difficult to lose weight and increases the risk of gaining weight again if they stop taking the medication.
It is also important to eat fiber, carbohydrates, and healthy fats also for a balanced diet.
This article is not a substitute for professional medical advice, diagnosis or treatment. Always consult your qualified physician or health care professional.
Gn Health
