Headlines are everywhere praising GLP-1 medications like Ozempic and Mounjaro for impressive weight loss.
And yes, the clinical trial results can be impressive. But real life is rarely the same as a controlled study.
Most trials include medical screening, structured support, and ongoing monitoring. Your results may vary without that framework.
Who Is Actually Using GLP-1s?
Today, many people taking GLP-1 medications:
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Aren’t clinically obese or significantly overweight
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Want to lose just 1–2 stone or a few stubborn pounds
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Are accessing them off-label
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See them as the “easy option”
GLP-1s can be highly effective — but only when paired with proper guidance and lifestyle support.
How GLP-1 Medications Work
GLP-1 receptor agonists support weight loss by:
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Suppressing appetite and enhancing satiety in the brain
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Reducing reward signals (dopamine & serotonin) to quiet “food noise”
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Slowing gastric emptying to increase fullness
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Balancing hunger and satiety hormones
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Improving blood glucose and insulin regulation
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Supporting healthier fat storage and lipid metabolism
The result? Less food intake, often leading to weight loss. But this can create risks if nutrition isn’t prioritised.
The Risks of Using GLP-1s Without Support
Without proper nutrition and lifestyle guidance, GLP-1s can lead to:
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Muscle loss
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Bone density decline
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Nutrient deficiencies
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Hair thinning
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Gut issues
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Low mood or depressive symptoms
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Rebound weight gain after stopping
Common side effects include nausea, constipation, diarrhoea, vomiting, and bloating.
Less common risks: pancreatitis and gastroparesis.
Quick weight loss isn’t worth sacrificing long-term health.
Protect Your Muscle (Especially in Perimenopause)
Weight loss without muscle protection can reduce metabolic rate and increase the likelihood of regaining weight.
Especially important in perimenopause: hormonal shifts make muscle and bone more vulnerable.
Tip: Adequate protein + resistance training = preserved muscle, stronger bones, and better long-term results.
The Missing Piece: Nutrition and Lifestyle
If you’re using GLP-1s, make sure your plan includes:
✔ Adequate Protein
Preserve muscle mass, metabolic rate, and hair/skin health.
✔ Fibre-Rich, Nutrient-Dense Foods
Support gut health, stabilise blood sugar, and reduce GI side effects.
✔ Resistance Training
Protect muscles and bones during weight loss.
✔ Micronutrient Sufficiency
Prevent deficiencies in iron, B vitamins, magnesium, and more.
✔ Sustainable Habits
Build eating and lifestyle routines that last beyond the medication.
GLP-1s are a tool — nutrition and lifestyle are the foundation.
Avoid the Rebound
Many people regain weight after stopping GLP-1 therapy.
The reason? Muscle mass wasn’t protected, and sustainable habits weren’t in place.
Temporary appetite suppression doesn’t replace long-term metabolic health.
Focus on Health, Not Just the Scale
GLP-1 medications can be powerful, but they are not magic bullets.
True health is measured by:
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Strength & resilience
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Metabolic flexibility
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Bone density
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Nutritional adequacy
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Psychological wellbeing
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Sustainable lifestyle habits
Weight loss support should enhance health, not compromise it.
Invest in Support, Not Just Medication
If you’re considering GLP-1s, work with a qualified practitioner to:
✔ Monitor health markers
✔ Ensure adequate protein & micronutrients
✔ Guide resistance training
✔ Build habits for life after the medication
Bottom line: Quick weight loss is tempting. Long-term health is priceless.
GLP-1s can help you lose weight, but nutrition, exercise, and lifestyle choices could determine whether results last.
To find out more about how weight management on/off GLP-1s and nutrition and lifestyle could support you, book a free call here
Coming in March – Free webinar – GLP-1s Made Simple: What You Should Know
Learn how GLP-1s work, and how to support your health and sustainable weight loss whilst using them