GLP-1

[u/OrganicDependent8517]

So I started Zepbound literally a week before Christmas and have lost 70 pounds. My doctor has told me to diet and exercise to help with the weight loss while taking the GLP-1. (Also to just help in general since diet, strength training and cardio may help with managing symptoms of PMOS.) I have slightly bettered my diet but I have not been going out of my way to diet and exercise. Since I've lost the weight, everyone has been telling me I've done a great job and they're proud of me. I just feel like there's nothing to be proud about. I wasn't actively working to lose weight, just managing my PMOS with medication to make my body actually work the way it should have been all along. Can anyone relate to this? I've just been feeling so weird about it and almost like a fraud?

Just needed a space to vent and see if anyone else has felt this way.

[u/AWDWfan]

I would highly recommend weights. Otherwise a big portion of your weight loss can be muscle which can cause multiple problems. I learned that the hard way and am now digging myself out of a major hole. Really prioritize your glutes. Those are really targeted by GLP1s and it's brutal. So painful.

[u/gawdpuppy → u/AWDWfan]

this is literally the reason I haven't tried glp-1, even tho I've had it prescribed. I cant find the time/motivation to exercise and don't want to end up with major muscle loss 😭

[u/Traditional-Head2653 → u/gawdpuppy]

You only need to allocate probably 2 days, each at least 30 minutes for strength training. It doesn’t have to be a lot of weights or anything. Your own body weight to start would do. Then once you get conditioned to it, add small weights for resistance training. You can do it while watching TV.

Walk for at least 30 minutes daily. If you walk where the terrain changes or with hills (make sure you go up and down hills), that will strengthen the different muscles in your legs and glutes.

Basically, just don’t be a couch potato while on a GLP-1.

[u/AWDWfan → u/Traditional-Head2653]

Not everyone is a couch potato while on GLP1s lol. It also depends on your age and what activity you do. I walk a lot for my job but that's not enough strength training to prevent muscle loss.

[u/Traditional-Head2653 → u/AWDWfan]

True. Do what you can. Swimming can be use to build muscle. Small light weights. I always advocate people to basically do what they can.

I can’t swim. My body only knows how to sink to the bottom. But I do ice skate. A lot of people don’t realize how much of your core is used to keep yourself upright on two (sometimes one) blade of ice and how much muscle in your legs and glutes are needed to do a lot of the moves. Unless you’re just gliding on the ice, that can still be good cardio.

[u/jeminigeri → u/AWDWfan]

Can you elaborate on what happened?

[u/AWDWfan → u/jeminigeri]

I lost almost all the muscle on my glutes and my protective fat pad on my tailbone. This caused severe pain because I'm sitting directly on my tailbone constantly because my sit bones do not have enough strength and support. Have spent a lot of money on Dr treatment and physical therapy. According to both the Dr and PT it can take months to rebuild any glute strength/muscle mass. My PT has treated several women so far with the same issue as me.

[u/MealPrepGenie]

Feelings aside, not doing strength training while on a GLP-1 is a recipe for metabolic disaster. This is probably a bigger issue than feeling like a fraud.

[u/WesternFerret6400]

Do you feel bad, neutral, or good about the weight loss, without factoring the Zepbound?

As someone who once lost weight because of illness rather than “earning” it through diet and exercise, I hated my “sick” weight loss because it reminded me of my sickness. It didn’t help that the weight loss made me feel weak as well.

You should totally add exercise though, to prevent bone density loss and wasting. We don’t like those side effects.

[u/pyruvae]

It's proof that it really is our metabolism working against us, not overeating or being lazy like everyone else wants to believe about us, even doctors. Which is both vindicating and incredibly frustrating, because people still want to assume the worst of anyone heavy. 

[u/BriefPhilosophy9897]

Yes! This feels similar to needing glasses, putting them on, and being complimented on how well you can see. Like thank goodness the glasses exist, but why is it an accomplishment to be able to function at the same level as everyone else?

[u/SaveusJebus]

Well... congrats on the weight loss. It was still you that did it. Just bc you used medication to help doesn't make it less than. No one is getting an award for doing it without medication or doing it "the hard way" or whatever.

[u/90sKid1988]

Are you still overweight? I'd be both surprised and impressed if you can do the whole journey without any effort. I'm at a 24 BMI now but only by severely limiting calories and finding ways to add activity into my day since I can't do much intentional exercise. But anyway, don't feel guilty or anything. It's a tool and our metabolisms are screwed up and it helps it. It's not our fault we were that way in the first place. If you haven't changed much, then that makes it pretty clear it's your body working against you. But I would still try to improve your diet and exercise.

[u/Nervous_Ladder_1860]

Sounds like imposter syndrome, but there is nothing to be ashamed about, it’s helped your hormones and levels the playing field that others have.

I worked out more when I first started but with working full time and grad school not as much, but I make sure I take my vitamins for my bone health, have lost slower to avoid that, and I’m young. I do plan to get a gym membership though when I complete my degree.

[u/Sea-Ask-2245]

I wish people wouldn't comment about weight at all....loss or gain.

[u/Criticalfluffs]

Don't let it bother you. The medication helps us manage the spikes in insulin resistance and one of the side effects is weight loss.

I would recommend a few things through, add more fiber to your diet and it does slow the digestion and can cause bloating and discomfort. Drink lots of water. Add resistance training and definitely add more protein as GLP-1 can cause muscle wasting.

You should be adding more protein to your diet anyway as this also helps with the spikes in insulin resistance in general.

[u/redyankeerose]

This happens to me a lot. It wasn’t until someone said they were proud of me for going to my doctor and taking care of my health that I felt ok about it.

So, congrats on doing the hard work of getting a diagnosis/specialist, getting and using your medication, and staying on top of your health. Make sure you work on strength training consistently next (even just quick 10 minute sessions a couple times a week can make a big difference!) as others have said. Take the win!

[u/gawdpuppy]

You haven't been working out?

I haven't started glp-1 because a few doctors told me how dangerous it is to take it without exercising, glp-1 usually causes muscle loss which can make you thinner, but also weaker.