Medications like Ozempic, Wegovy, and Mounjaro (known as GLP-1 medications) are changing the way we approach weight loss and diabetes management. For many people, they feel like a breakthrough after years of frustration—finally something that works. If you’ve struggled with constant hunger, difficulty sticking to diets, or weight that just won’t shift despite doing “everything right,” these medications can be a great tool toward long-term success. With these medications, appetite settles, cravings reduce, and for the first time, you’re not fighting your body every step of the way [1–4]. While on these medications, people commonly lose around 10–15% of their body weight with Ozempic or Wegovy, and in some cases up to 20% with Mounjaro [1–3]. This is a big deal and can be life-changing!

 

But here’s the part that often gets overlooked—and it’s the part that matters most long-term: What kind of weight are you actually losing?

Why the Scale Doesn’t Tell the Whole Story

One of the biggest misconceptions about weight loss is that “losing weight” automatically means “losing fat.” In reality, that’s not always the case. Especially with faster weight loss, up to 25% (or sometimes more) of that weight can come from your hard-earned muscle tissue [5–7].

This is a problem that needs to be addressed because muscle is essential to you living a healthy and independent life. It’s what allows you to carry groceries, lift your kids, get up off the couch, and move through your day without feeling exhausted. It also supports your joints, helping prevent injuries when you bend or twist. Muscle even plays a role in your balance by keeping your legs strong and helping you stay steady on your feet, substantially minimising your risk of falls [8–10]. All of this is to say, while the scales might be going down, they don’t tell you what you’re losing. This distinction matters because losing too much muscle can undermine long-term health [6,11].

Why Exercise (Especially Strength Training) Is a Game-Changer

This is where exercise—particularly resistance or strength training—becomes essential. Think of it as your “muscle protection plan.” While the medication helps reduce your calorie intake, strength training sends a signal to your body to hold onto muscle and instead use stored fat for energy [12–14]. Over time, this doesn’t just help you look better—it helps you feel stronger, move better, and maintain a healthier metabolism. On top of this, many people experience added benefits like improved heart health, less joint pain (especially in the hips and knees), and improved movement confidence as they start to see changes in their body. By actively engaging in strength training and building good habits, it sets you up for long-term success and reduces the chances of regaining weight once the medication stops [11,13].

💪 Strength & Function is what allows you to carry things, walk up a flight of stairs, get up off the couch, or simply get through a busy workday without feeling exhausted [8].

🛡️ Injury Prevention comes into play every time you bend, twist, or lift—your muscles act as a support system for your joints, helping reduce the chance of tweaking your back or irritating your shoulder reaching overhead [9].

⚖️ Balance & Stability support simple but important tasks like walking on uneven ground, , or stepping out of the shower—helping reduce your risk of slips and falls, particularly as you get older [10].

🔥 Metabolism is constantly working in the background, and having more muscle means your body burns more calories even when you’re sitting at your desk or relaxing at home, which helps support your weight loss [15].

📉 Long-Term Success, because maintaining muscle is one of the key factors that determines whether the weight you lose actually stays off, rather than falling into the frustrating cycle of losing and regaining it [11].

 

Protein: The Missing Piece

Another common challenge with GLP-1 medications is that because your appetite is lower, you might unintentionally eat too little—especially when it comes to protein.

This combination of reduced calorie intake and reduced protein can speed up muscle loss; However, evidence shows that 1.6–2.2g of protein per kg of target body weight can help preserve muscle as you go through your weight loss journey [16]. If you have questions about this, it is always good to chat with your dietitian or GP first to develop a plan that’s right for you.

At Restart and many other upskilled clinics, we take a different approach. We don’t just focus on getting the number on the scale down—we focus on how you get there and what that means long-term. Our priority is protecting your muscle, optimising fat loss, and setting you up for results that actually last.

Body Composition Analysis using our InBody 380 Scanner 

At Restart, we recommend the integration of bio-impedance analysis (via the use of our on-site InBody 380 body composition scanner) as part of your weight-loss progress. Instead of just focusing on total weight, this scan gives a much clearer picture by tracking changes in your lean muscle mass, body fat percentage, and exactly where those changes are happening in your body. This means we can make sure your progress is heading in the right direction—so the weight you’re losing is in fact fat loss, not valuable muscle. InBody scans are a reliable, evidence-based tool with results that align closely with gold-standard methods like DEXA scans [17,18].

“Medication starts the journey. Strength training determines where you end up.”

 

 

A Quick Note on Cost

These medications are a powerful tool for weight loss—and for many people, they’re genuinely life-changing. In Australia, they do come with a steep financial commitment, typically ranging from around $130 up to $700+ per month depending on the medication and dose. For the average person that’s a lot! Because of that investment, it’s not just about taking the medication—it’s about making sure you’re getting the best possible results while you’re on it.

The Bottom Line

While these medications can be incredibly effective—but they’re not designed to do all the work forever. Where a lot of people run into trouble isn’t during the weight loss phase—it’s what happens after and the risk of weight regain. This isn’t a failure of willpower; it’s physiology. Hunger hormones can rebound and your appetite tends to increase again [19,20]. Without a plan, it’s very easy to drift back to old patterns and see progress undone. That’s why having an “exit strategy” matters if you want to keep the weight off long-term. This comes down to building sustainable habits that are solid so that you’re not reliant on the medication to hold everything together—you’re in control of your results long-term.

Call Michael and the Team at Restart on 1300 899 757 to develop a personalised exercise and lifestyle strategy to assist you on your weight-loss journey.

Happy Exercising!

Michael

 

References

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