Tag Archive for: diet

Rethinking Exercise on GLP-1 Medications: Why Strength Training is Key

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Exercise is vital to any weight loss journey and body transformation. However, when taking GLP-1 medications like Semaglutide, it’s crucial to approach exercise differently. Many of us remember when we could eat whatever we wanted and exercise our way to a fit figure. Unfortunately, as we age, that strategy doesn’t work. The game changes, and so must our approach.

Cardio vs. Strength Training: Which is Better for Weight Loss?

When most people think of exercise and weight loss, they immediately picture cardio—running, cycling, or hopping on the elliptical machine. While cardio has tremendous benefits for our heart and brain health, it’s not the most effective weight loss approach when taking GLP-1 medications. In fact, strength training is far more important for achieving weight loss and body transformation. Let’s break it down.

The Cardio Conundrum

Imagine you go to the gym and spend 45 minutes on the treadmill. You log your workout in an app like MyFitnessPal, and it tells you that you’ve burned around 500 calories. That sounds great, right? The problem is that cardio workouts have a sneaky way of stimulating your appetite. This is just human physiology—when you spend time jogging, walking, or engaging in other forms of cardio, your body naturally feels hungry afterward.

This is where things get tricky. You’ve worked hard, you’re feeling great, and now you’re starving. It’s all too easy to justify a treat—maybe a couple of cookies or an extra serving at dinner. The problem is that those extra snacks can easily offset your burned calories. And just like that, the calorie deficit you worked so hard to achieve is gone.

What is a Calorie Deficit, and Why Does It Matter?

A calorie deficit occurs when you consume fewer calories than your body uses daily. When you’re in a deficit, your body turns to stored fat for energy, which leads to weight loss.
However, our bodies are not designed to lose fat and keep muscle. Our bodies simply respond to the deficit by shedding weight, and that weight can come from both fat and muscle.
This is where GLP-1 medications come into play. These medications help suppress appetite, making it easier to maintain a calorie deficit. But with the right kind of exercise, you could avoid losing valuable muscle along with the fat. We want to lose the belly and keep the biceps!

The Strength Training Solution

Here’s where strength training shines. Spending the same 45 minutes lifting weights or doing resistance exercises might not burn as many calories in the moment, but it has powerful long-term benefits. First and foremost, strength training does not stimulate your appetite like cardio. This means you’re less likely to feel ravenous after a workout, making it easier to stick to your calorie goals. But the benefits don’t stop there. Strength training helps you build muscle over time, and the more muscle you have, the more calories your body burns at rest. This means that even when you’re not working out, your body works harder, burning more calories throughout the day.

Picture by Dr. Jeff Livingston

 

Prioritize Protein and Strength Training

When you’re in a calorie deficit, your body doesn’t inherently know how to target fat loss while preserving muscle. The only way to offset this is to prioritize protein intake and incorporate strength training into your routine.

  • Protein Intake: Make sure you’re getting enough protein in your diet. This is crucial for muscle repair and growth. As I’ve mentioned before, choosing a high-quality protein supplement like SEEQ can help ensure you’re meeting your needs without extra calories or carbs.
  • Strength Training: Focus on exercises that build and maintain muscle mass. Squats, deadlifts, bench presses, and rows are all great options. Aim for at least two to three weekly strength training sessions to see results.

Final Thoughts

Your journey with GLP-1 medications is unique, and so is your approach to exercise. While cardio has its place, strength training is the real game-changer for long-term weight loss and body transformation. By combining the appetite-suppressing benefits of GLP-1 medications with a focus on building muscle, you’re setting yourself up for success.
Remember, the goal isn’t just to lose weight—it’s to build a healthier, more muscular body. So, the next time you hit the gym, consider skipping the treadmill and heading to the weights instead.
Your body will thank you for it. Every weight loss journey is personal, and finding the right balance can be challenging. But with the right strategy, you can achieve your goals and transform your body.

Keep moving forward and remember—we’re in this together.

Blog Author: Dr. Jeff Livingston 

Main Blog Photo By: Dr. Jeff Livingston

Navigating Nausea While on GLP-1 Medications: Tips for a Smoother Journey

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As an ObGyn dedicated to helping patients achieve their weight loss goals, I often hear concerns about the side effects of GLP-1 medications, particularly nausea. If you’re experiencing this side effect, know that you’re not alone—nausea is one of the most common challenges patients face, especially in the early stages of treatment.

But don’t let nausea get you down! We have effective ways to manage nausea, and you can take advantage of them.

Why Nausea Happens and What It Means

When you first start on GLP-1 medications like Semaglutide, your gastrointestinal (GI) system needs time to adjust. These medications work by slowing gastric emptying and increasing feelings of fullness, which can lead to nausea as your body adapts to the new signals. Some patients breeze through this phase with minimal discomfort, while others find it more challenging.

Understanding that mild nausea is a normal side effect is essential. In fact, it can be useful in helping to suppress appetite and control eating behaviors. But there’s a fine line—while mild nausea can be tolerated and even beneficial, we don’t want it to become debilitating.

Using Mild Nausea to Your Advantage

Mild nausea can actually support your weight loss journey by helping to reduce cravings and curbing the desire to overeat. It’s a signal that your body is responding to the medication as intended. Rather than rushing to treat every twinge of discomfort, try to see it as part of the process. For many patients, this initial phase of adjustment is temporary and manageable with a few simple strategies:

  1. Eat Small, Frequent Meals: Large meals can overwhelm your GI system. Opt for smaller portions spread throughout the day to minimize nausea.
  2. Choose Bland, Low-Fat Foods: Foods like toast, rice, and bananas are easier on the stomach. Avoid greasy or spicy foods that can trigger nausea.
  3. Stay Hydrated: Sipping water or ginger tea can help settle your stomach. Just be careful not to drink too much at once, as that can sometimes worsen nausea.
  4. Prioritize Protein: Protein intake helps keep the stomach from feeling so empty and can curb nausea.

Picture by Towfiqu Barbhuiya

When Nausea Becomes Too Much

While mild is ok, we don’t want it to interfere with your daily life. If you find yourself missing work, school, or other activities because of nausea, it’s time to take action. Here are some options:

  1. Medication Support: Anti-nausea medications can be helpful if your symptoms are moderate to severe. Don’t hesitate to reach out if you need this additional support. We want you to be successful without suffering.
  2. Adjusting Your Dose: Sometimes, patients are eager to increase their dose too quickly. Remember, there’s no rush. It’s perfectly okay to stay at a lower dose longer than planned to give your body time to adjust. Listen to your body’s signals and adjust your plan as needed.

Understanding Gastroparesis: A Rare but Serious Concern

In very rare cases, GLP-1 medications can cause a condition called gastroparesis. This occurs when the stomach’s ability to empty itself is slowed significantly, leading to severe nausea, vomiting, and even malnutrition in extreme cases.

Symptoms of gastroparesis include:

  • Persistent nausea and vomiting
  • Feeling full quickly, even after small meals
  • Abdominal bloating and pain

If you experience these symptoms, contacting your healthcare provider immediately is crucial. We can evaluate your symptoms and determine the best course of action. While gastroparesis is rare, it’s important to be aware of this potential risk and seek help if you notice severe or persistent symptoms.

Final Thoughts: Listening to Your Body

Every patient’s journey with GLP-1 medications is unique, and there’s no one-size-fits-all approach. The key is to listen to your body and communicate openly with your healthcare team.

If mild nausea is helping you control your appetite, that’s great. If it’s disrupting your life, let’s find a solution together.

Remember, you’re not in this alone. Whether you’re adjusting your dose, considering anti-nausea medications, or just needing reassurance, we’re here to support you every step. Your health and comfort are our top priorities, and with the right strategies, you can achieve your weight loss goals without unnecessary discomfort.

 

Stay patient, stay mindful, and most importantly, stay connected. We’ll navigate this journey together, one pound at a time.

Blog Author: Dr. Jeff Livingston 

Main Blog Photo By: Pixelshot

 

Achieving Your Weight Loss Goals with GLP-1 Medication at Macarthur Medical Center

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Take the first step in your weight loss journey.

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