Protein and strength basics during weight loss

Why protein matters

When appetite drops on a GLP-1, it's easy to under-eat protein. Adequate protein gives your body the building blocks to maintain muscle while you're in a calorie deficit, which supports strength, metabolism, and bone.

General protein targets

Research on preserving muscle during weight loss commonly points to protein intakes in the range of roughly 1.6 to 2.4 grams per kilogram of body weight per day. That's a general guidepost from the literature — not a prescription. Your right target depends on your weight, kidney health, and other factors, so confirm it with your clinician.

• Spread it out: aim for protein at each meal rather than all at once.
• Easy sources: eggs, dairy or Greek yogurt, poultry, fish, legumes, tofu, and protein supplements if needed.
• Pair with hydration: staying hydrated also helps with common GI side effects.

Why resistance training helps

Resistance training — using weights, bands, or your body weight — signals your body to keep the muscle it has. During weight loss, that can reduce the proportion of weight you lose as lean mass and supports bone strength.

• Start where you are: two to three short sessions a week is a common starting point.
• Cover the basics: movements for legs, pushing, pulling, and core.
• Progress gradually: small, steady increases beat doing too much too soon.

A note on individualization

These are general educational starting points, not a personalized program. If you have heart, kidney, joint, or other health conditions, check with a clinician before making big changes to your diet or exercise.