Whether you lost weight through diet or a glp-1 medications, congratulations! It is such a wonderful feeling to finally lose the weight you’ve been struggling with. But now that you’ve hit that milestone, you might be noticing something unexpected. Maybe you’re feeling a little less strong, or you’re seeing that there isn’t as much muscle tone and definition as you’d like to see. Well now that you lost the weight, let’s build your strength back so you can finally have the body you are proud to show off.
When people lose weight quickly on GLP-1 medications (like Ozempic or Wegovy), or even through caloric restricting diet- it’s incredibly common to lose a good amount of muscle right along with the fat. You might hit your happy weight but still feel a bit “soft.”
As a personal trainer of almost 15 years, I want to share a few quick, simple tips to help you transition from losing weight to building back a healthy, strong dream body.
1. Prioritize all macronutrients, not just protein
We are living in a protein-obsessed world right now. While hitting your protein goals is very important for muscle repair, it isn’t the only thing your body needs! What about your other nutrients? You need healthy carbohydrates to fuel your workouts and give you energy, and you need healthy fats to keep your hormones happy. A fueled body is a strong body.
2. Start a resistance program immediately
To build back lost muscle and get that toned look, lifting weights and resistance training is a must. You need a consistent routine with progressive overload—which means safely challenging your muscles over time so they can grow and shape your body. If you feel stuck on where to begin, hiring a coach to guide you safely is a wonderful investment.
3. Find your new maintenance calories
If you are at your goal weight, it’s time to stop eating in a deficit. Figure out your maintenance calories so you can properly fuel your lifestyle, maintain your weight, and support new muscle mass. I recommend this link to find out those calories and can help with macronutrient calculations as well.
Let’s Build Your Strength Together!
These are a few quick tips to help you transition from just a happy weight to a happy strong body, but if accountability, support, and education on this next chapter is something you need, please reach out! I love the strength building process and can offer insights you may not find online.
I specialize in helping women with their fitness and weight loss goals, and I would love to help you make this transition to a healthy, vibrant, and strong body after your weight loss journey. Click here to chat with me and let’s get started!
