Does Ozempic Make You Lose More Muscle?

At this point, you have heard about, know someone or are taking a weight-loss drug yourself. Popular medications like Ozempic, Wegovy and Mounjaro are providing impressive results for those suffering with diabetes, insulin resistance or obesity. Of all the possible side effects from taking these medications, loss of muscle mass is one you may not have thought of.

A recent study showed that those taking Ozempic, or any form of semaglutide, lost on average 60% fat and 39% muscle mass. In another study that looked at those taking Zepbound, or the active ingredient tirzepatide, showed that patients lost roughly 25% muscle and 75% fat during treatment.

This isn’t just an Ozempic-era phenomenon. Muscle loss is common anytime you lose a substantial amount of weight, regardless of the weight loss tool being used. Weight-loss specialists explain that one-quarter to one-third of the weight lost is muscle, regardless of the tool: diet, bariatric surgery or medications. When calories are being restricted, the body turns to the energy stored in glycogen -- the main source of energy that is primarily stored in the liver and muscles -- and in fat and muscle to provide the fuel it needs.

Losing muscle lowers your metabolic rate, which is the rate at which your body burns energy while at rest. This is one reason why people experience plateaus during weight loss. Muscle is vital for mobility and strength, and rapid weight loss can increase the risk of falls or injury, especially in older adults. The loss of muscle mass can also negatively impact bone health, especially in older adults who are already at an increased risk of osteoporosis.

Here are some suggestions on how to maintain muscle mass while taking a prescription weight-loss drug.

Prioritize Protein. Making sure you are getting the adequate amount of protein will help preserve lean muscle. While taking a weight loss medication, most people should consume 60 – 90 grams of high-quality protein each day. Supplements including whey-protein drinks can help reach that number, especially if the medication is causing nausea or if a decreased appetite is making eating difficult.

Exercise Regularly. Exercising for at least 30 minutes a day 3-4 times a week helps you maintain both muscle and bone.

Stay Hydrated. Water intake and proper hydration greatly impacts muscle function, as well as recovery after exercise. Muscle is 76% water, so muscle loss can contribute to dehydration, fatigue, and muscle cramps. Try to drink half of your total body weight in ounces of water. For example, a 200-pound person should drink about 100 ounces of water each day to help maintain healthy muscle and help prevent dehydration.

Include Weight-Bearing and Resistance Training to Your Exercise Routine. Adding weight-bearing cardiovascular exercises and strength or resistance training to your exercise routine each week can increase weight loss and help build muscle mass and strengthen your bones. Besides walking, lifting weights, jump-roping, tennis or pickleball, Pilates and resistance bands are great options to help achieve that goal. A personal trainer is also an option to help safely and effectively reach your exercise goals.

Focus on Slow-and-Steady Weight Loss. While most people want to lose weight as quickly as possible, it’s better for your body, bones and muscle to lose small amounts of weight over a longer period of time.

Crash diets or low-calorie diets can lead to more rapid loss in the short term but can be harmful in the long run.

It’s important to talk to your doctor before starting any weight-loss journey. Eating a well-balanced diet that includes protein and making sure exercise is part of your weekly routine will help protect muscle, bone and your overall health.