After starting GLP-1 medications (like semaglutide or tirzepatide), the most obvious change many people notice is: they don't feel as hungry, they eat less, and their weight drops as expected. This naturally leads them to think, "I've successfully lost weight.

Studies show that during incretin-based therapies, the loss of lean body mass accounts for approximately 24% to 30% of total weight loss. Lean body mass includes non-fat components such as skeletal muscle and body fluids. While the true goal of weight loss is to reduce fat, the scale often reflects the loss of valuable muscle and other tissues that maintain our metabolism.
To address this, the consensus has introduced a specific weight loss target for the first time: for every 4 kg lost, the ideal scenario is that about 3 kg comes from fat, while the loss of lean body mass is kept to around 1 kg. In other words, the ratio of fat loss to lean mass loss should be close to 3:1.
So, how can we achieve this 3:1 ratio? The consensus outlines two key strategies:
1. Get Enough Protein
Include a clear source of protein in every main meal. Eggs, milk, yogurt, fish, poultry, lean meat, tofu, and beans are all excellent choices. Try to distribute your protein intake evenly across three meals a day rather than consuming it all at once at dinner, as this helps the body absorb and utilize it more effectively. Follow the "food first" principle: prioritize getting protein from whole foods. Only consider protein powders or fortified foods if your dietary intake falls short or circumstances don't allow.
2. Keep Moving
The consensus emphasizes combining aerobic activities with resistance training during weight loss. Many people hear "resistance training" and immediately think of lifting heavy weights at the gym, but that's not the only way. If you lack an exercise habit or baseline fitness, start with lightweight strength exercises tailored to your ability, such as resistance bands, sit-to-stand exercises, squats, or wall push-ups. Progress gradually, and avoid jumping into high-intensity workouts right away.
A Crucial Reminder:
Since GLP-1 medications naturally cause rapid weight loss, it is even more critical to have scientific nutrition and training to safeguard your health. Plan your diet wisely so that your food intake precisely supports muscle maintenance and long-term well-being.
Weight loss is not a short-term sprint; it is a long-term journey to rebuild your health. When combining GLP-1 medications, make sure to consume enough protein and incorporate strength training. True weight loss success means finishing the journey feeling energized, not depleted, and keeping the weight off for good.