Weight loss drugs Wegovy, Ozempic, Mounjaro have been termed as revolutionary and rightly so as they are transforming the lives of people struggling with obesity and related disorders. They hold the potential to improve quality of life by warding off risk of dementia, controlling alcohol addiction, and improving heart and kidney health, as per various studies.
However, some recent studies also warn users against some potential side effects of these drugs that could be long lasting. There could also be some adverse effects of losing weight rapidly which isn’t just restricted to Ozempic butt, Ozempic face or Ozempic personality, but go much beyond that.
People on GLP-1-based drugs such as semaglutide and tirzepatide are known to lose up to 20% body weight which could be life changing for many.
Studies show that these drugs are very effective in helping people lose weight. In clinical trials of people with obesity, these drugs lead to a weight loss of up to 20% body weight in some instances. However, not all this weight is fat, studies have warned. A significant part of it seems to be muscle and bone loss.
According to a study published in The Lancet Diabetes & Endocrinology, muscle loss with these medications ranges from 25% to 39% of the total weight lost over 36–72 weeks. The review noted that this substantial muscle loss can be largely attributed to the magnitude of weight loss, rather than by an independent effect of GLP-1 receptor agonists.
A research published in Diabetes, Obesity and Metabolism confirms the reductions in lean mass range between 40% and 60% as a proportion of total weight lost, while other studies show lean mass reductions of approximately 15% or less of total weight lost.
Studies show that up to one-third of this weight loss is so-called “non-fat mass” which includes muscle and bone mass. This kind of muscle and bone mass loss can be reported when people go on extreme diets or after weight loss surgery.
Role of muscle and bone mass
Losing muscle and bone mass can have far reaching implications other than increased risk of falls and fractures or fears of reduction in mobility in old age. Muscle can help control blood sugar and no wonder people who have lower levels of muscle mass suffer from poor blood sugar control or metabolic health.
Uncontrolled sugar can lead to development of Type 2 diabetes which has major complications like blindness, nerve damage, foot ulcers, heart attacks and strokes.
It is important to have strong bone and muscle health in order to do everyday activities with ease.
In case of weight loss of this magnitude, it can slow down the process where old bone is removed and new is formed which could lead to bone mass loss.
How to maintain muscle and bone while taking Ozempic and other GLP-1 drugs
1. Eat more protein
Protein is an important component to support muscle maintenance. Try to get 1.2 to 1.6 grams of protein per kilogram of body weight daily to preserve muscle mass while on GLP-1 medications. Incorporate meat, poultry, eggs, fish, dairy, nuts and seeds, legumes, beans, and soy products in your diet.
2. Strength training and exercise
Being on weight loss medications shouldn’t mean you remove workout schedule from your routine. Regular weight-bearing exercises like resistance training or bodyweight exercises help maintain muscle strength and bone density. Activities such as walking, hiking, and running promote bone health by stimulating bone remodeling and increasing density.
3. Calcium and Vitamin D
These nutrients are crucial for bone health. Aim for at least 1,000 mg of calcium and 800-1,000 IU of vitamin D daily, either from food or supplements.
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