GLP‑1 Medications, Muscle Mass & Nutrition: Why Healthy Eating Habits Matter More Than Ever

GLP‑1 medications have opened the door to meaningful weight loss for many people — often for the first time in years. But as the conversation grows, so does our understanding of what healthy, sustainable weight loss really requires.

A new report from Les Mills and ukactive, GLP‑1 Medications and Muscle Mass Preservation, highlights a crucial point: weight loss from GLP‑1 drugs can include muscle loss if the right habits aren’t in place. And that matters for long‑term health, strength, and the ability to maintain results.

The encouraging news? With the right nutrition and behaviour strategies, you can protect your muscle, support your metabolism, and feel strong throughout your journey.

Why Muscle Matters During GLP‑1–Related Weight Loss

The report shows that while GLP‑1 medications are effective for reducing body weight, a meaningful portion of that loss can come from lean mass. Muscle is essential for:

• Everyday strength and mobility
• Metabolic health and energy
• Healthy ageing
• Keeping weight off long‑term

Losing too much muscle can make it harder to maintain results once medication is reduced or stopped.

Nutrition: The Missing Piece in Muscle Preservation

Strength training is important — but the report reinforces what I see every day in coaching: exercise alone isn’t enough. To protect muscle while losing weight, especially when appetite is reduced, you need:

1. Adequate protein intake – Protein provides the building blocks your muscles need to repair and grow. But GLP‑1 medications often reduce appetite so significantly that people unintentionally under‑eat protein.

2. Balanced, nutrient‑dense meals – When you’re eating less overall, every bite matters. Prioritising whole foods, fibre, and balanced meals helps maintain energy, digestion, and metabolic health.

3. Consistent eating habits – Skipping meals or relying on convenience foods can accelerate muscle loss. Gentle structure helps ensure your body gets what it needs — even when hunger cues are muted.

4. Behaviour change skills – This is the crucial piece most people overlook. Sustainable nutrition isn’t about knowing what to eat — it’s about building the habits, routines, and mindset that help you follow through, even when life gets busy or motivation dips.

Why This Matters When You Come Off Medication

Without behaviour change, many people regain weight after stopping GLP‑1 medication — not because they’ve failed, but because the underlying habits weren’t built. Muscle loss makes this even harder by slowing metabolism and reducing strength and energy.

Building the right habits and protecting muscle now, whilst on GLP-1 medication, sets you up for success later.

How Our 16‑Week Healthy Eating Course Supports You

This 16-week course is ideally suited to supporting people using GLP‑1 medications — and the new report only strengthens the case for starting early.

Here’s how the course helps you protect your muscle and metabolism, and sustain your weight loss results for the long term:

• Personalised 1‑to‑1 coaching – We work together to build habits that fit your life, your preferences, and your goals — without feeling overwhelmed or undue pressure.
• A behaviour‑change approach – You’ll learn the skills that make healthy eating feel natural and sustainable, not forced or restrictive.
• Daily lessons and gentle accountability – Small, consistent steps that build confidence and momentum.
• A focus on protein, balanced meals, and muscle‑supportive nutrition – You’ll learn how to nourish your body in a way that supports strength, energy, and long‑term health.
• Support for transitioning off medication – We prepare you for the moment your dosage reduces or stops, so you feel confident and in control — not anxious about regaining weight.

If You’re Using GLP‑1 Medication, Now Is the Time to Start – Pairing GLP‑1 treatment with behaviour‑based nutrition coaching gives you the best chance of:

• Preserving muscle
• Maintaining weight loss
• Feeling strong and energised
• Building lifelong healthy habits

The next 16‑week Healthy Eating course begins soon. To learn more, you can read here. Or email [email protected] for more information.

Let’s make your weight‑loss journey not just successful initially — but sustainable and empowering.

You can read more about the new report from Les Mills and ukactive, titled: “GLP-1 medications and muscle mass preservation: Implications and recommendations for the health and fitness sector” here.