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Thinking About Ozempic or Mounjaro? A Weight Loss Coach in Bristol Explains Why You Should Proceed with Caution

  • Jul 16
  • 3 min read
weight loss coach in bristol

As a weight loss coach in Bristol, I’ve had more and more clients ask me about Ozempic (semaglutide) and Mounjaro (tirzepatide). These medications have made headlines for their dramatic weight loss results — but is it really a miracle fix? While they can help some people lose weight, they aren’t without risks. One major concern? Muscle loss.

If you're considering these medications, it’s important to proceed with caution — especially if you're not eating enough protein or strength training. Let’s unpack what the research actually says.


What Are Ozempic and Mounjaro?

Both Ozempic and Mounjaro are injectable medications originally designed for managing type 2 diabetes. They work by mimicking gut hormones (GLP-1 for Ozempic, and GLP-1 + GIP for Mounjaro) to:

  • Slow digestion

  • Suppress appetite

  • Improve blood sugar regulation

As a result, many users find it easier to eat less, leading to rapid weight loss.

Clinical trials show average weight loss of up to 15% with semaglutide (Ozempic) and 20% or more with tirzepatide (Mounjaro) over a year (1,2).

The Catch: Muscle Loss Is Real

Weight loss isn’t always a good thing — especially if you're losing muscle, not just fat.

Research shows that with GLP-1 receptor agonists like Ozempic, as much as 40% of the weight lost can come from lean body mass (3). This is particularly risky if you’re not eating enough protein or doing resistance training to maintain muscle.

Why does this matter?


  • Muscle is metabolically active, helping you burn more calories at rest

  • It’s vital for mobility, injury prevention, and long-term weight maintenance

  • Muscle loss increases your risk of frailty and sarcopenia, especially as you age

As a weight loss coach in Bristol, I see far too many people celebrating scale changes without realising they're losing valuable muscle.


Proceed with Caution: What You Should Do

If you're already on Ozempic or Mounjaro (or considering it), here’s how to protect your health:


  • Prioritise Protein

    Aim for 1.2–2.0g of protein per kg of bodyweight per day. This supports muscle maintenance even in a calorie deficit (4).


  • Lift Weights

    Resistance training is key to preserving lean mass. You don’t need to train like a bodybuilder — 2–3 full-body sessions per week can make a big difference.


  • Avoid Very Low-Calorie Diets

    Some users unintentionally under-eat because their appetite is gone. While this might sound ideal, chronic low intake can lead to muscle breakdown, fatigue, and nutrient deficiencies.


  • Work With a Professional

    As a certified weight loss coach in Bristol, I help clients on or off medication protect muscle, plan realistic meals, and build habits they can sustain long term.


Final Thoughts from a Weight Loss Coach in Bristol

Ozempic and Mounjaro can be powerful tools, especially for those struggling with obesity-related conditions. But they’re not magic — and they don’t replace nutrition, movement, or education. Rapid weight loss without strategy can leave you weaker, more fatigued, and less healthy than you started.


If you're looking for personalised support from a qualified weight loss coach in Bristol — with or without medication — I’m here to help you lose weight the right way. Get in touch today to book a free 15 minute discovery call.


Disclaimer

The information on this blog is here to help and inspire, but it’s not meant to replace professional advice. Always check with a doctor before making any changes to your diet or lifestyle. The views shared are those of the author(s) and may not reflect those of any organisations involved. Rosy Nutrition & Personal Training can’t be held responsible for any outcomes from using this information


References

  1. Jastreboff, A.M., Aronne, L.J., Ahmad, N.N., Wharton, S., Connery, L., Alves, B., Kiyosue, A., Zhang, S., Liu, B., Bunck, M.C. and Kushner, R.F., 2022. Tirzepatide once weekly for the treatment of obesity. New England Journal of Medicine, 387(3), pp.205-216. Available at: https://doi.org/10.1056/NEJMoa2206038  [Accessed 4 Jul. 2025].

  2. Wilding, J.P.H., Batterham, R.L., Calanna, S., Davies, M., Van Gaal, L.F., Lingvay, I., McGowan, B.M., Rosenstock, J., Tran, M.T., Wadden, T.A. and Wharton, S., 2021. Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384(11), pp.989-1002. Available at: https://doi.org/10.1056/NEJMoa2032183  [Accessed 4 Jul. 2025].

  3. Ghanim, H., Chaudhuri, A., Hejna, J., & Dandona, P., 2024. Preserving lean body mass during weight loss in elderly obese patients with GLP-1 receptor agonist treatment. Journal of the Endocrine Society, 8(Supplement_1), bvae163.019. Available at: https://doi.org/10.1210/jendso/bvae163.019 [Accessed 4 Jul. 2025]

  4. Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L. and Phillips, S.M., 2018. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376-384. Available at: https://doi.org/10.1136/bjsports-2017-097608  [Accessed 4 Jul. 2025]

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