Do you still need to exercise while taking a GLP-1 weight loss medication?
Do you still need to exercise while taking a GLP-1 weight loss medication?
A class of medications, GLP-1 receptor agonists like Ozempic have become extremely popular in the last few years. Originally, these medications were only to treat diabetes. Ozempic and Mounjaro are two of these types of drugs that are FDA approved for diabetes. When weight loss was noticed as a side effect, they started to be prescribed “off label” for those who may not have diabetes but that wanted to lose weight. Now there are several medications that are also GLP-1 receptor agonists but are approved specifically for weight loss, like Zepbound and Wegovy. Wegovy and Ozempic contain semaglutide. Mounjaro and Zepbound use tirzepatide instead. These drugs all mimic the action of a hormone called glucagon-like peptide 1, or GLP-1, to stimulate insulin production in the pancreas and slow down stomach emptying, making people feel fuller more quickly and for longer.
GLP-1 is a hormone everyone has in their bodies. After you eat, your gut signals to release the GLP-1 hormone to increase the amount of insulin our bodies make to keep our blood sugar within a normal range. If you do not produce enough insulin on your own, your blood sugar level increases, which can lead to diabetes. GLP-1s also make us feel full. For those that their bodies aren’t completing this process as well as it should, like those with type 2 diabetes or insulin resistance, GLP-1 medications can help regulate blood sugar levels, create the feeling of fullness and reduce thoughts about food. These medicines also slow the movement of food from the stomach into the small intestine so you may feel full faster and for a longer amount of time which will probably cause you to eat less.
Side effects have been noted as nausea, vomiting, diarrhea, constipation, acid reflux, stomach pain and discomfort. These are new medications that haven’t been around long enough for us to know if there are any long-term effects. However, some added benefits are starting to be noticed. The New York Times reported, “In March, the F.D.A. approved Wegovy to reduce the risk of heart attack, stroke and cardiovascular-related death in adults who have heart disease and are overweight or have obesity.” Whether or not the reduction of the cardiovascular risk is due to the weight loss or the medication itself has not been determined, though typically if one is overweight, a reduction in excess weight (without the use of medication) does reduce cardiovascular disease risks.
These medications have helped many individuals feel better and lose weight when nothing else was working. However, they are not a quick fix for those looking just to lose a few pounds and may not be for everyone. They also aren’t a replacement from eating nutritious foods and exercising. Even when taking a GLP-1 medication, a healthy lifestyle is still important.
I’ve heard many people say if they can lose weight with a medication alone, they aren’t going to exercise. But exercise is not something to be done only if you want to lose weight. There are many other beneficial reasons to exercise, like preserving or building muscle tone/mass and bone density, improving balance to prevent falls, boosting your mood, getting better sleep, and to strengthen your immune system just to name a few.
When you lose weight, you may not just lose body fat, you may also lose muscle mass. Muscle mass is especially at risk if weight is lost quickly and/or you are not making attempts to keep your muscle through exercise. This is a concern because loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability and the decreased ability to do everyday activities with ease. It increases the risks of falls and vulnerability to injury and, consequently, can lead to functional dependence and disability. Loss of muscle lowers your metabolism as well. Also, from an aesthetics point of view, maintaining muscle while losing body fat will give you more of a “toned” look that I hear so often from my clients that they are looking for.
Nutrition is also still important while taking a GLP-1 agonist. Some of my clients taking these medications struggle to eat. They just aren’t hungry, and some have nausea as well which makes eating not appealing. Without proper nutrition, your body won’t function optimally. Your workouts may also feel more difficult due to lack of energy and possible lightheadedness for example. Also, you may not get all the benefits of your workout because muscles need proper nutrients to repair, rebuild and get stronger or to maintain their strength. Since you won’t feel hungry, it is important to be intentional about prioritizing your intake of high-quality nutritious foods with a balance of protein, fat and carbohydrates. Striking the right balance between hydration and what you are eating is vital to support muscle mass and your best health. Consult with your physician and registered dietitian if you have questions.
Exercise is the best way to preserve your muscle, which is especially important when losing weight quickly like when using a weight loss medication. Resistance training should be done a minimum of 2 -3 times a week. It can be done with body weight, machines, resistance bands or dumbbells. If you are new to or returning to exercise and you have diabetes, monitor your blood glucose levels before, during and after you work out. You may need to adjust your medication or carbohydrate intake based on these readings and the intensity of your workout. Check with your doctor if you have questions about this.
A 2024 clinical study found that those who exercised and took GLP-1s like Ozempic kept weight off better and regained less weight when they stopped taking GLP-1s compared to those who didn’t exercise. These medications stop working when you stop taking them. If you go back to the habits you had before starting the medication, it is likely you will regain any weight that was lost while on the medication. To help prevent regaining weight, and to improve overall health, implement better eating habits and an exercise routine.
Get creative if you are new to exercise or have physical challenges. Find a type of exercise that works for your specific needs. Water aerobics, seated exercises and recumbent bicycles are all examples of ways to get a good workout that may be more accessible. Find activities that you enjoy and don’t feel like you need to spend hours at the gym each day to see benefits. A 30-minute session or a few 10-minute sessions of movement throughout the day all count.
Some individuals may benefit from a weight loss medication. However, don’t forgo a healthy lifestyle and habits that will keep your body in good health with or without it. Resistance training is important to keep your muscles strong, cardio is great to keep your heart in good condition, and prioritizing nutritious foods will make the most of your weight loss.
Resources:
- New York Times: How Does Ozempic Work
Topics: LivRite News
