Losing weight, losing muscle? The risk you need to be aware of
Peter Paumgardhen | Last update: 31st May 2025
Weight loss is exhilarating — watching the scales drop, fitting into smaller clothes, and feeling more comfortable in your skin. But for some, weight loss comes with an unexpected side effect: losing muscle mass. It’s a risk that’s often overlooked, especially for those using weight loss drugs, like Mounjaro and Wegovy (Ozempic).
Let’s dive into why muscle loss can be an issue and what you can do to make sure you keep your strength while shedding those pounds.
Why does muscle mass matter?
When most people think about weight loss, they focus solely on fat. But muscle is a huge part of the equation too — it’s the tissue that keeps your metabolism running efficiently, helps you stay active, and maintains overall health. Losing muscle mass can mean a drop in energy levels, reduced strength, and even a slower metabolism, making it harder to keep the weight off in the long run.
How weight-loss treatments affect muscle mass
Weight loss drugs and other weight-loss solutions can be incredibly effective at helping to reduce fat. However, they might also lead to muscle loss if you aren’t careful. Since these medications often reduce appetite, it’s easy not to eat enough protein or other nutrients needed to maintain muscle mass. Plus, without enough physical activity, particularly resistance training, your body can end up shedding muscle along with fat.
Signs you might be losing muscle
How do you know if you’re losing muscle instead of just fat? Here are some signs to watch for:
- Feeling weaker: If your strength drops, especially in everyday activities, it might signal you’re losing muscle.
- Shrinking muscles: Losing inches is great, but if you notice that your muscles are getting visibly smaller, that could be a red flag.
- Lower energy levels: Muscle mass helps power your body, so losing it can leave you feeling more fatigued.
Tips to preserve muscle mass while losing weight
Thankfully, losing muscle isn’t inevitable — you can take steps to protect your strength as you lose weight.
Here are some key strategies that SlimrChat members have shared to keep their muscles intact:
- Prioritise protein: Make sure you’re getting enough protein in your diet. Protein is crucial for muscle maintenance, and it’s even more critical when you’re losing weight. If you struggle to get enough protein, consider adding protein shakes or high-protein snacks that you can easily work into your day. If you’re looking for great ideas on easy-to-add protein snacks, please check out our article, Top protein snacks to keep you full and fuelled throughout the day.
- Incorporate resistance training: Strength training is one of the best ways to make sure you keep your muscle mass. This doesn’t mean you have to spend hours at the gym lifting heavy weights — bodyweight exercises like squats, lunges, and push-ups can be just as effective. The goal is to challenge your muscles enough to keep them strong.
- Don’t skip meals: When you’re on weight-loss drugs, you will feel less hungry and unintentionally skip meals. But ensuring you have a balanced intake throughout the day helps keep muscle loss at bay. Aim for meals rich in protein, healthy fats, and a good mix of veggies.
- Stay active: Keeping up general activity levels, like walking, biking, or even gardening, can help maintain muscle. Plus, staying active is great for overall health and keeping your metabolism fired up.
Muscle loss can be a concern, but there are practical ways to preserve your strength while on your weight-loss journey. Many SlimrChat members have been where you are now, struggling to balance weight loss and muscle retention, and they’ve found some amazing ways to make it work.
Share your experiences, ask questions, and swap tips with others on the same path. The more we talk, the more we learn from each other.
Remember: It’s not just about losing weight; it’s about losing weight the right way — keeping the muscle that makes you strong, energised, and healthy for life.