A complete guide to weight loss using anti-obesity GLP-1 medications

India Today

5 days ago

With the launch of popular GLP-1 weight loss medications like Wegovy (semaglutide) and Mounjaro (tirzepatide) in India, interest in medical weight loss is booming.But while these drugs have shown dramatic results by helping people shed 15–21% of their body weight, experts caution that relying solely on medication could come at a cost.A new publication by doctors from Mass General Brigham, the largest hospital-based research enterprise in the US and affiliated to Harvard Medical School, shows how a structured nutrition and exercise plan can aid long-term success, avoid muscle loss, and reduce unpleasant side effects.advertisement
THE MISSING LINK: MUSCLE AND MEALSWhile GLP-1 drugs work by suppressing appetite, slowing digestion, and increasing fullness, they can also cause loss of lean muscle mass, not just fat. This makes protein intake and muscle maintenance essential.The guidance advises patients to begin each meal with 20–30 grams of protein from sources such as fish, tofu, chickpeas, or eggs.A daily goal of 1 to 1.5 grams of protein per kilogram of body weight is recommended for those who are moderately active. For patients with very low appetite, protein shakes with at least 20 grams per serving may help.To avoid energy crashes, smaller meals with healthy snacks like fruits, nuts, or unsweetened yogurt are recommended.
(Credit: Harvard Medical School)
Slow-digesting carbohydrates such as sweet potatoes and oatmeal are preferred over refined grains and sugary foods.Healthy fats like olive oil and avocado can also help improve satiety and nutrient absorption.SIDE EFFECT MANAGEMENT STARTS IN THE KITCHENGLP-1 medications are known to cause digestive side effects, including nausea, heartburn, and constipation. The publication outlines clear, practical tips to minimise discomfort:For nausea, avoid high-fat or greasy foods. Choose bland options like whole-grain toast and try ginger tea or fruit.For heartburn, eat smaller portions and avoid lying down for 2–3 hours after meals.For constipation, increase both soluble and insoluble fibre (from oats, apples, vegetable skins, nuts), paired with plenty of water.Aim for 2–3 litres of fluid daily, primarily water, along with hydrating foods like watermelon, soups, and cucumbers.Importantly, extreme calorie restriction while on GLP-1 medications is discouraged, as it may worsen fatigue, dehydration, and nutrient deficiencies.The authors also advise caution with highly restrictive diets, including strict vegan plans that may lack vitamin B12, iron, and protein.WHY EXERCISE STILL MATTERSAlthough GLP-1 drugs reduce hunger and promote weight loss, physical activity remains key to sustaining results and maintaining health. The authors recommend a three-step exercise plan:Start slow: Begin with 10 minutes of brisk walking or other moderate activity per day and build up to 150 minutes per week.Add resistance: Strength training (e.g., squats, lunges, bands, or weights) should be done 2–3 times weekly for 30 minutes.Maintain it: Continue with 30–60 minutes of daily activity, alongside regular strength training.advertisementThis structured routine helps patients retain muscle mass and improve overall well-being, something medication alone cannot do.The guidance also includes practical tools like food tracking (through apps, photos, or diaries), and encourages continued lifestyle changes even if the medication is stopped, as this helps prevent weight regain.- EndsMust Watch