Watching the number on the scale fall can feel rewarding, but medical weight loss is not only about dropping pounds. Ideally, you want most of that change to come from body fat—not muscle that supports your strength, mobility, and metabolism.
At Freya’s Lair Medical Spa in Albuquerque, experienced nurse practitioners take an individual approach that considers each person’s overall health and wellness. Patients receive ongoing guidance in a comfortable, European-inspired spa setting.
This guide explains three practical ways to preserve muscle while losing weight with prescriptions like semaglutide or tirzepatide.
1. Make Protein a Priority
Semaglutide and tirzepatide can reduce hunger, which may make it harder to eat enough protein. Because this macronutrient supplies the amino acids your body uses to maintain and repair muscle tissue, it should remain an important part of your meals.
Helpful protein sources include:
- Eggs, chicken, turkey, and lean meat
- Fish and seafood
- Greek yogurt and cottage cheese
- Beans, lentils, tofu, and edamame
- Protein shakes when eating a full meal is difficult
Try including some protein each time you eat rather than saving most of it for dinner. Your provider can help you choose an appropriate daily amount to aim for.
2. Add Resistance Training
Walking, cycling, and other aerobic activities support heart health, but resistance-based exercise sends a direct signal to your body to keep using its muscles.
Resistance training may include:
- Lifting free weights
- Using resistance bands
- Exercising with weight machines
- Performing squats, wall pushups, or other body-weight movements
Ask your healthcare provider before beginning a new workout routine, especially if you have joint pain, balance concerns, heart disease, or another medical condition.
3. Avoid Losing Weight Too Quickly
A very low food intake may cause weakness, poor nutrition, and greater loss of lean tissue. Avoid routinely skipping meals or severely restricting food simply because your appetite has changed.
Pay attention to signs that your plan may need adjustment, such as:
- Ongoing fatigue
- Noticeable loss of strength
- Trouble completing normal activities
- Frequent dizziness
- Difficulty eating enough food or drinking enough fluids
Regular follow-up visits allow your provider to review your progress, symptoms, nutrition, medication response, and physical activity. Your dose or eating plan may be adjusted when needed.
Protect Your Strength as You Lose Weight
Maintaining muscle during medical weight loss requires more than watching the scale. Eating enough protein, performing resistance exercises, and following a supervised plan may help preserve lean tissue, strength, and physical function as you lose weight.
Call Freya’s Lair Medical Spa in Albuquerque, NM, at 505.503.7381 to book an appointment and learn more about our personalized treatments.