GLP-1 medications have changed the conversation around weight management. For many people, they can be an effective tool for reducing appetite, improving metabolic health, and supporting meaningful weight loss.
But medication is only one piece of the picture.
In my conversation with Francesca Scerbo, we explored an important question: What are we doing to support the body while the number on the scale is going down?
Because successful weight management isn’t simply about losing pounds. It’s about losing excess body fat while doing everything we reasonably can to preserve muscle, maintain strength, and provide the body with the nutrients it needs.
The Goal Shouldn’t Just Be “Weight Loss”
When someone loses weight, the change on the scale can represent a combination of fat, lean tissue, water, and other components.
That makes body composition an important part of the conversation—particularly for adults who are trying to maintain strength and function as they age.
Some lean mass can be lost during weight loss, including when GLP-1 medications are used. That doesn’t mean muscle loss is inevitable, and the amount varies from person to person. But it does highlight why adequate nutrition and resistance training deserve a place in the treatment plan.
The goal isn’t simply to make the scale move.
The goal is to improve health while maintaining the muscle and physical function that support healthy aging.
Protein: Make It a Priority
One of the biggest nutritional considerations during weight loss is protein.
When appetite is reduced, it can become surprisingly easy to eat too little—especially if meals are smaller or you’re experiencing early fullness.
Protein provides the amino acids your body needs to maintain and repair muscle tissue. Combined with resistance training, adequate protein can help support muscle preservation during a calorie deficit.
For many adults pursuing weight loss, a protein-rich food at each meal is a practical place to start.
Examples include:
- Eggs and egg whites
- Greek yogurt or cottage cheese
- Chicken or turkey
- Fish and seafood
- Lean beef
- Tofu, tempeh, and other soy foods
- Beans and lentils
- Protein shakes when appropriate and convenient
If you’re taking a GLP-1 medication and struggling to eat enough because of decreased appetite, nausea, or early fullness, talk with your healthcare professional or a registered dietitian about how to meet your nutritional needs.
Don’t Forget Healthy Carbohydrates
Carbohydrates sometimes get a bad reputation in weight-loss conversations, but they’re not inherently the problem.
The type and amount matter.
Whole-food carbohydrate sources can provide fiber, vitamins, minerals, and energy for daily activities and exercise.
Consider foods such as:
- Berries and other fruit
- Vegetables
- Beans and lentils
- Oats
- Quinoa
- Brown or wild rice
- Sweet potatoes
For someone exercising regularly, carbohydrates can also provide useful fuel for workouts.
Instead of asking, “Should I eat carbs?”, a more useful question may be:
“Which carbohydrates provide the most nutritional value for me?”
Healthy Fats Have a Place, Too
Fat is another essential part of a balanced diet.
Healthy sources of fat can provide essential fatty acids and help with absorption of fat-soluble vitamins. They can also make meals more satisfying.
Good options include:
- Avocado
- Extra-virgin olive oil
- Nuts and seeds
- Nut butters
- Fatty fish such as salmon
- Olives
Because GLP-1 medications can reduce appetite, however, large amounts of high-fat foods may be uncomfortable for some people, particularly if they experience nausea or slowed gastric emptying. Individual tolerance matters.
The goal isn’t to eliminate fat. It’s to choose nutrient-dense sources in portions that work for your body.
Strength Training Is About More Than “Burning Calories”
If your primary exercise strategy during weight loss is cardio, you may want to consider adding resistance training.
Walking, cycling, swimming, and other cardiovascular activities are excellent for cardiovascular health and overall fitness. But resistance exercise provides a different stimulus.
Muscles need a reason to stay.
Strength training tells your body that muscle is needed.
That doesn’t necessarily mean spending hours in a gym. Depending on your fitness level and medical situation, resistance exercise might include:
- Free weights
- Resistance bands
- Weight machines
- Bodyweight exercises
- Squats or sit-to-stands
- Lunges
- Push and pull movements
- Carrying weights
The right program depends on your age, fitness level, health history, and goals. If you’re new to resistance training, consider working with a qualified professional who can teach you proper technique and help you progress safely.
Think “Muscle and Metabolic Health,” Not Just “Weight”
One of the most important mindset shifts when using a GLP-1 medication is to stop thinking exclusively about the number on the scale.
Ask yourself:
Am I getting enough protein?
Am I eating nutrient-dense foods even though my appetite is lower?
Am I doing resistance exercise?
Am I maintaining my strength?
Am I building habits I can continue long-term?
These questions shift the focus from simply losing weight to improving overall health and body composition.
Medication Can Be a Tool—Not the Entire Plan
GLP-1 medications can be an important tool for appropriate patients, but medication doesn’t replace the fundamentals of healthy living.
Nutrition, physical activity, sleep, stress management, and behavioral habits still matter.
And when appetite is reduced, those fundamentals may actually require more intention, not less.
The long-term goal should be to develop a sustainable approach that supports your health whether medication remains part of your treatment plan or your treatment eventually changes.
The Bigger Picture
Weight loss can be an important health goal—but healthy aging requires more than a lower number on the scale.
We want to preserve the things that help us remain strong, active, independent, and resilient.
That means paying attention to protein. Choosing quality carbohydrates and healthy fats. Eating enough nutrient-dense food. And giving our muscles a reason to stay through regular resistance training.
These principles aren’t unique to GLP-1 medications. They’re foundational components of healthy aging.
And they’re part of the bigger conversation Francesca Scerbo and I explored on Energize and Revitalize with Dr. Amy.
Listen to the Full Conversation
Tune in to my conversation with Francesca Scerbo on Energize and Revitalize with Dr. Amy, where we dive deeper into nutrition, protein, carbohydrates, healthy fats, GLP-1 medications, gut health, movement, and the importance of looking beyond the scale.
Medical Disclaimer: This article is for educational purposes only and is not a substitute for individualized medical advice. GLP-1 medications are prescription medications and should be used under the guidance of a qualified healthcare professional. Nutritional and exercise needs vary from person to person. Talk with your healthcare provider or a registered dietitian before making significant changes to your diet, exercise program, or medication regimen.