Chapter 9 of 11

Movement

Why movement matters for protecting muscle during weight loss, and a gentle, sustainable approach.

When starting GLP-1 medication, it's completely normal for most of the focus to go towards food, appetite and weight. But movement plays an important role too — especially when it comes to protecting your body during weight loss.

Why movement matters

When weight loss happens through any intervention, it's not just fat that's lost — some of the weight loss is lean mass, which includes muscle.

Muscle is important for:

  • Strength and daily function
  • Energy levels
  • Metabolic health
  • Long-term weight maintenance

When appetite is reduced, the body has less overall fuel coming in. Without support, this can increase the likelihood of muscle loss. Movement — particularly strength-based movement — helps counteract this by signalling to your body to maintain muscle, even during periods of weight loss.

A gentle, sustainable approach

This is not about doing as much as possible or pushing yourself into intense routines. Doing too much too quickly can lead to fatigue, inconsistency, or stopping altogether. All movement contributes to your overall health — it doesn't have to be complicated to be effective.

Aim to focus on movement that feels:

  • Manageable
  • Consistent
  • Supportive of your lifestyle
  • Enjoyable

What this can look like:

  • Everyday movement (cleaning, taking the stairs, errands)
  • Walking
  • Swimming or cycling
  • Yoga or stretching
  • Light strength training (bodyweight, resistance bands, weights)

Helpful mindset changes

For many people, movement has been linked to burning calories or earning food. It can be more sustainable to shift the focus from punishing your body to supporting your overall health and wellbeing.

A helpful starting point is to ask: what feels realistic right now? This might be:

  • A short daily walk
  • A couple of short strength sessions per week
  • Adding more movement into your routine where it fits

From there, you can build gradually — and movement can become one of the ways you support your body through this process, both physically and mentally.