There’s a growing belief – often reinforced by healthcare professionals – that weight loss is a choice between either taking a GLP-1 medication like Ozempic or following a healthy diet and exercise plan.
This binary approach is not only misleading, but also potentially harmful.
I’ve spoken to dozens of individuals who’ve been told by their GP that the only way they’ll lose weight is by taking one of these drugs. Full stop. No conversation about nutrition, exercise, muscle preservation, side effects, reduced efficacy over time, or long-term health. Just a script and a swipe of the Medicare card.
But here’s the problem: these medications are not a magic fix. They work by suppressing appetite, which means people often eat significantly less – and in many cases, far too little to support lean muscle and bone tissue. Studies have shown up to 40% of total weight loss from GLP-1s comes from lean mass, not fat. That’s a serious concern.
Why does this matter?
Because losing muscle and bone can slow metabolism, decrease insulin sensitivity, reduce mobility, increase fall risk, and make long-term weight maintenance even harder. And while the scale may reflect ‘progress’, the body composition tells a very different story. And if you’re a female over the age of 40, it’s unlikely you’ll ever be able to regain this loss in lean tissue.
This is why lifestyle changes – particularly resistance training and nutrient-dense eating – are not optional. They are absolutely essential, whether someone is on a GLP-1 or not. If you’re not supporting your body with adequate protein, strength-building movement, and key micronutrients, the quality of your weight loss will suffer – and so will your long-term health.
We need to reframe the conversation. I’m not disputing that GLP-1 medications may be a useful tool for some, but they are just one piece of the puzzle. They don’t replace the need for education, accountability, or active engagement in your own health. In fact, they demand more of it.
Every person deserves to be fully informed before making a decision about any medical treatment – including what these drugs do and what they don’t. Let’s move beyond the quick-fix mindset and empower people with the truth: sustainable, healthy weight loss still depends on consistent, supportive lifestyle changes.
No drug will ever replace that.
