Calculating Your Protein Target For Weight Loss
.png)
Dr Catherine Hyatt
|
Oct 25, 2024
Our Levity experts unpack what protein is, why it's important and how to calculate how much protein you should be eating during your weight loss journey.
If you're on a weight loss journey and are unsure where to start with exercise, our experts are here to help. Starting an exercise routine can feel overwhelming, but the key is to start small and gradually increase your activity level over time to see results.
Eating a reduced calorie diet is important for creating the calorie deficit needed to lose weight. But exercise also helps - by burning calories, boosting your metabolism, and building muscle. Plus, regular exercise is great for your mental well-being, with studies showing it can reduce feelings of stress, anxiety, and depression. [1]
GLP-1 receptor agonists help with weight management by mimicking a natural hormone in your gut called GLP-1, which stands for glucagon-like peptide-1.
GLP-1 plays an important role in regulating appetite and blood sugar levels. They also slow down stomach emptying, which helps you feel fuller for longer, leading to a lower calorie intake. In addition, GLP-1 medications improve insulin sensitivity, helping to stabilize blood sugar levels and reduce cravings.
To support weight loss, it's a great idea to combine both aerobic exercises and strength training.
Gentle, low-impact exercises are a great way to improve mobility, support joint health and build confidence, especially for those with limited mobility. Activities like yoga, water aerobics, tai chi and resistance band exercises help strengthen muscles, improve flexibility and reduce stiffness without putting too much strain on the joints. These exercises can be done at your own pace, making movement more accessible and enjoyable while boosting overall well-being.
Aerobic exercise (also known as cardio) includes anything that gets your heart pumping and makes you breathe a little faster. Activities like walking, swimming or cycling are perfect for burning calories.
Strength training helps to build lean muscle. Start by including bodyweight exercises like squats, lunges, and push-ups into your routine. Once you feel comfortable, you can try lifting light weights or adding resistance bands. The interesting thing is that muscle is metabolically active, meaning the more muscle you have, the more calories you’ll burn - even when you're just resting. [2]
It’s important to set exercise goals that feel achievable and realistic. Start small with a 20 minute walk each day or a short strength training session once a week. GLP-1s can have side effects including nausea and fatigue, so listen to your body and ease yourself into a routine. The key is to find a routine that works for you and build from there.
As you get stronger and more confident, you can gradually increase the intensity and duration of your workouts. And remember, your journey is your own. Instead of comparing yourself to others, celebrate your personal progress, no matter how small.
Scheduling exercise into your day, just like you would with a work meeting or an appointment, helps build consistency and makes it easier to stick with your routine. Life can get busy, but having a set time for movement ensures you’re prioritizing your health and progress.
Whether it’s a morning walk, a lunchtime stretch or an evening gym session, find a time that works best for you. Remember, showing up for yourself, even in small ways, adds up to big results over time.
Sticking to an exercise routine is so much easier when you’re doing something you genuinely enjoy. Try exploring different activities - maybe dancing, swimming, cycling or hiking - until you find what feels fun and energizing for you.
If you enjoy a social atmosphere, group workouts or fitness classes can add motivation and make exercise even more enjoyable. Don’t be afraid to mix things up - changing your routine regularly keeps things fresh, exciting and helps you stay motivated on your weight loss journey.
Before starting a new exercise routine, it’s always a good idea to check in with your healthcare provider to make sure you’re on the right track. To keep your body feeling its best, take time to warm up before and cool down after each session. This helps prevent injuries and keeps you moving comfortably.
Stay hydrated, wear supportive footwear and most importantly, listen to your body. Rest and recovery are just as important as the workout itself. Go at your own pace, celebrate your progress and remember - every step forward is a step toward a healthier and stronger you.
Muscle helps you move, maintain posture and perform daily activities like walking. It also reduces the risk of falls by keeping you strong and balanced. When you are on a weight loss journey, regardless of whether this includes GLP-1 medications or not, it’s normal to lose some muscle mass along with fat. [3] This is because your body can’t selectively lose only fat during weight loss. Preserving muscle is essential because it supports mobility and reduces the risk of injury.
You can preserve muscle mass while losing weight by:
Sustaining weight loss long-term is about building habits that feel manageable and rewarding. Start where you are, and remember that progress happens step by step - there’s no need to rush.
By combining exercise with GLP-1 medications, you’re giving yourself a powerful toolset for better health, improved metabolism and sustainable weight loss. Movement, no matter how small, makes a difference and every healthy choice adds up.
Importantly, celebrate your progress. Whether it’s lifting a little heavier, walking a little further, or simply feeling more energized. Your commitment to your health is something to be proud of, so keep going and trust the process.
Remember, GLP-1 medications are part of a long-term plan for the treatment of obesity, which is a chronic condition. Specifically, research has shown that when participants stopped taking semaglutide (the active ingredient in Wegovy and Compounded Semaglutide, weight regain occurred. [4]
That’s why building healthy habits, like regular exercise, is so important for long-term success. Staying active not only supports weight loss while on GLP-1 medications, but also can help you make long-term lifestyle changes if treatment is stopped to support an overall healthy lifestyle.
Starting an exercise routine while on GLP-1 medications is a journey, not a race. The key is to find what works for you, move in ways that feel good, and build habits that support long-term success.
You’ve already taken a big step by starting your weight loss journey. Keep going and trust that every bit of movement brings you closer to your goals.
Ready to take the first step on your weight loss journey? Find out what treatment is suitable for you here.
Our Levity experts unpack what protein is, why it's important and how to calculate how much protein you should be eating during your weight loss journey.
If you've been prescribed Mounjaro, you’re likely wondering what dietary changes you can make to get the best results and minimize side effects. Here's what our Levity experts recommend.
Discover delicious mid-week meal ideas for healthy weight loss, perfect if you’re looking to incorporate plenty of protein and fiber into your meal without it feeling too heavy.