Congratulations on taking the first step to sustainable weight loss through our program at Optimal Hormone Health! We have been prescribing weight-loss drugs for over six years and offer medical weight-loss solutions through semaglutide, tripeptide, and their brand-name counterparts.
Our approach to weight loss at Optimal Hormone Health is the same as our bioidentical hormone replacement—the goal is to help you establish sustainable lifestyle changes in addition to any medical intervention for lifelong results. This approach requires commitment, support, and dedication to your personal healthcare journey.
What to Expect on a Weight Loss Drug
Medications for weight loss work by decreasing appetite and increasing fullness. Glucagon-like peptide 1 medications slow gastric emptying, which can lead to side effects such as nausea, vomiting, and constipation. Although these side effects are often mild and temporary, there are steps you can take to mitigate side effects, including:
Eating slowly
Focusing on nutrient-dense foods and those that are easy to digest, such as protein shakes, soups, and Greek yogurt
Avoiding large meals
Staying well hydrated
Getting sufficient fiber
Trying blended or liquid meals
Why Protein Intake is Important
Rapid weight loss, whether from lifestyle changes, medications, or procedures, will lead to some muscle mass loss. Maintaining muscle mass requires a multi-pronged approach that includes a balanced diet that includes lean protein, vegetables, fruit, and whole grains such as buckwheat, barley, and quinoa. Protein is the primary building block of muscle tissue.
Why Maintaining Muscle Mass is Important
Mobility and Function
Muscle strength is essential for everyday movements to ensure independent functioning. Think about all the tasks you do in a day that require muscle. Loss of muscle mass contributes to functional decline.
Fall Prevention
Reduced muscle mass increases the risk of falls due to decreased stability and balance. Falls can result in broken bones, especially for older adults.
Metabolic Health
Muscle tissue burns more calories than fat, so maintaining muscle mass helps with weight management and can improve insulin sensitivity.
Quality of Life
You can maintain your independence and pursue a more active lifestyle by preserving muscle strength.
Bone Health
Muscle loss is linked to decreased bone density, increasing the risk of osteoporosis and fractures.
Recovery from Surgery or injury
Protein helps with wound healing, immune function, and creating new blood cells for healing. If you have good muscle mass before a surgery or injury, your recovery will likely go faster. You can actively participate in physical therapy to expedite recuperation.
How to Get Enough Protein
Getting adequate protein requires a commitment to meal planning each and every day. Shop with high-quality protein sources in mind.
Divide sources of protein throughout the day. Talk with us about how much protein you should consume per day. Protein intake is affected by age, activity level, gender and weight.
Protein intake can help prevent bone loss.
Sufficient protein intake can help prevent fatigue and lessen the side effects of weight loss drugs.
Examples of Protein Content in Foods
Food | Serving size | Protein content |
Grilled chicken breast | 3 ounces | 29.5 grams |
Ground turkey | 3 ounces | 23.3 grams |
Salmon | 3 ounces | 21.6 grams |
Plain nonfat Greek yogurt | 7 ounces (one container) | 19.9 grams |
Tempeh | 100 grams | 19.9 grams |
Edamame | 1 cup | 18.4 grams |
Firm tofu | 3 ounces | 9.16 grams |
Hard-boiled egg | 1 large egg | 6.3 grams |
All the foods listed above are considered complete proteins, meaning they contain all the essential amino acids your body needs. Animal protein sources are typically complete proteins.
Many plant-based sources of protein are incomplete proteins. If you choose plant-based protein sources, you will need to eat a variety to ensure you are getting all the amino acids you need. For example, quinoa, hemp, and buckwheat contain all nine essential amino acids.
Strength Training for Maintaining and Building Muscle Mass
Consuming protein alone is not enough to maintain or build muscle mass. Muscles are challenged by contracting them against resistance such as through weight lifting. Testosterone, and human growth hormone also help promote muscle growth.
It is never too late and you are never too old to start strength training. If possible, beginning with a trainer is the best way to learn how to properly use weights and avoid injury. If you aren’t ready for the gym, you can easily begin at home with just a few items. And weight training must be done consistently for the greatest benefit.
Change is Hard and We Are Here to Help
Deciding to start a weight loss drug or hormone replacement isn’t easy. There is comfort in the status quo and disrupting that can cause anxiety and uncertainty. We are here to support you every step of the way towards a healthier, happier life.
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