How to Maintain Strength and Nutrition During GLP-1 Receptor Agonist Weight Loss

GLP 1 medications like Wegovy® and Zepbound® have become powerful tools in the fight against obesity. They help reduce hunger, regulate blood sugar, and promote real weight loss. [1]

What many people do not realise until later is that GLP-1 medications can reduce your appetite so much that it becomes harder to get the nutrients your body needs. And, as you lose weight, you may also lose muscle along the way.

Let’s take a closer look at what the research shows, what truly supports your gut health and muscle strength, and the simple steps you can take to improve your healthy, energy, and strength throughout your journey.

What the Data Tells Us: Deficiencies Are Real

A 2025 study published in Obesity Pillars tracked over 460,000 adults who had started GLP-1 medications.  The findings were:

• 22.4% developed a nutrition deficiency after 12 months.
• Vitamin D was the most common issue.
• Muscle loss was seen in 3% - even without signs of malnutrition.
• Most had not received proper nutrition counselling.

The study highlighted a key concern: when GLP-1 medications significantly reduce food intake, they can also limit essential nutrient consumption. This can make it harder to stay nourished and energised throughout the weight loss journey, a challenge worth taking seriously. [2]

Why This Happens: When Less Is… Too Little

GLP1s reduce appetite, delay gastric emptying, and help people feel full longer. That is great for weight loss, but also changes how you eat and digest food.

This can lead to:

• Lower intake of essential vitamins and minerals.
• Difficulty eating enough protein.
• Weaker digestion and nutrient absorption.
• More GI side effects like nausea, bloating, or constipation.

Over time, this creates a risk of:

• Muscle lost.
• Fatigue and weakness.
• Gut imbalance.
• Poor immune function. [3]

From Deficit to Strength: 5 Things You Can Do

1. Eat Smart, Not Just Less

With less appetite, nutrient density matters more than ever. Focus on:

• Lean protein (chicken, tofu, eggs, fish, yogurt-like Icelandic cheese skyr).
• High-fibre vegetables and legumes.
• Whole grains and fermented foods.
• Omega-3 fats (avocados, nuts, flax).

If solid food feels like too much, try soups, smoothies, or small frequent meals. [4]

2. Do Not Forget the Gut

Your gut plays a central role in nutrient absorption, immune defence, and signalling feelings of fullness. [5]

When food intake drops and digestion slows, your microbiome can suffer. That is why probiotic support matters.

Forte80™ delivers 80 billion CFUs across 4 strains selected for:

• Reducing GI side effects like bloating, constipation.
• Supporting fullness hormone regulation.
• Reinforcing microbial diversity during calorie restriction.
• Promoting gut comfort, helping you stay on your weight-loss plan longer.

3. Move Your Muscles

Training is very important. Even short resistance workouts help preserve muscle. Try:

• Squats, lunges, push-ups.
• Resistance bands or light weights.
• Yoga or bodyweight routines at home.

Aim for 2–3 sessions per week. It protects your metabolism, posture, and long-term success. But more is better. Building muscles is important especially in later life. [6]

4. Talk to Your Doctor

Do not wait for symptoms. Ask your provider about:

• Blood panel for vitamin D, B12, iron, zinc.
• Whether you need protein supplementation or probiotics.
• A referral to a dietitian with experience in GLP 1 therapies and weigh loss.

5. Watch for Subtle Signs

You do not need to be “malnourished” to feel the impact of deficits. Pay attention to:

• Persistent fatigue.
• Hair thinning.
• Feeling cold or weak.
• Difficulty recovering from workouts.
• Brain fog or poor sleep.

These may be clues that your body needs more support. [7]

A Final Thought from Forte80™

At Forte80™, we believe weight loss should not come at the cost of your health. We believe strongly in health and happiness! 

By supporting your gut, your muscle, and your nutrient status, you are not just getting lighter. You are building a healthier, stronger you.

Weight loss can increase the risk of nutrient deficiencies. But with the right support, you can stay well-nourished and build lasting strength.

1. Wang, J.-Y., et al. GLP−1 receptor agonists for the treatment of obesity: Role as a promising approach. Frontiers in Endocrinology. 2023 Feb 1;14:1085799
2. Butsch, W. S., et al. Nutritional deficiencies and muscle loss in adults with type 2 diabetes using GLP-1 receptor agonists: A retrospective observational study. Obesity Pillars. 2025 Jun 10;15:100186
3. Gofron, K. K., et al. Effects of GLP-1 Analogues and Agonists on the Gut Microbiota: A Systematic Review. Nutrients. 2025 Apr 9;17(8):1303
4. Dietary Strategies for Patients on GLP-1 Therapy. Obesity Care Clinic. 2025
5. Furness, J. B. The enteric nervous system and neurogastroenterology. Nature Reviews Gastroenterology & Hepatology. 2012 Feb 28;9(5):286-94.
6. Liu, C. J., & Latham, N. K. Progressive resistance strength training for improving physical function in older adults. Cochrane Database Syst Rev. 2009;(3):CD002759
7. 6 Signs of Nutrient Deficiency. Rush University Medical Center. 2024