GLP-1s for Weight Loss and Non-Diabetics

A new year is right around the corner. The new year usually means new goals. Hopefully, in your new goals, you have fitness and nutrition somewhere up there. We are in a new era of weight loss using GLP-1s, so I wanted to explain what it is and, if you are considering it, things to be mindful of.

What it is:

GLP-1 stands for glucagon-like peptide-1. This is a hormone you produce naturally in your gut. It regulates blood sugar and slows down the rate at which your stomach empties, signaling your brain that you are full. This drug was originally approved for people with type 2 diabetes to help control blood sugar. The added benefit is that it often leads to weight loss because of the reduced appetite.

If you are taking a GLP and not diabetic, this article is for you.

Many personal training clients I have spoken to who are on a GLP-1 and not diabetic were not given diet instructions. They are given the medication and expect to experience a suppressed appetite, which will result in weight loss. Yeah, but what about the people who are not diabetic, want/need to lose weight, and want to keep it off beyond the drug? Diabetic patients depend on GLPs and stay on them for a very long time, if not indefinitely. Weight loss candidates typically stay on them long enough to hit weight loss goals and then stop. So, the moment you stop taking your GLP and your appetite returns (because it will), you will be hit with a wall of disappointment.

Enter BMR (Basal Metabolic Rate)...

BMR is the amount of energy you need while in a rested state, and your digestion is inactive. Think of it as how much gas you need in a parked car. You still need energy while rested, but that energy is only to maintain your vital organs - your heart, brain, kidneys, nervous system, intestines, liver, lungs, sex organs, muscles, and skin. For most of us, about 70% of calories each day are for upkeep. The other 20% is physical activity, and 10% for digestion (thermogenesis). 

BMR Variables: muscle mass, age, genetics, weather, diet, pregnancy, supplements. 

There are plenty of free BMR calculators. You can try this one for a quick estimate:

https://madmuscles.com/calorie-calculator?utm_source=google_search&utm_medium=190320880720&utm_campaign=22871542288&utm_content=781494860137&device=c&utm_term=bmr%20calculator&camp_name=22871542288_female&asn=&utm_target=v(weightloss)_tm1(weightloss)_tm2()&gad_source=1&gad_campaignid=22871542288&gbraid=0AAAAA_yGY9oIS99o3jAm7B6kE0eb8-BfF&gclid=Cj0KCQiAgbnKBhDgARIsAGCDdlcdNIdo3A1vqao8TLbdtHnAZ7D_pDmDRxoHiA5TVPurbB4alcOoEjcaAmmdEALw_wcB

I tell you this because I have seen it so many times.  Clients will undereat, thinking it will result in quick weight loss. Undereating will obviously do that, but only temporarily, and you'll feel drained and sluggish while doing it. Metabolism will slow down to conserve energy, which is why fatigue and constantly feeling cold set in. Hormone disruptions (ie, mood swings), difficulty sleeping, and hair/skin issues are also common with prolonged restriction. If you are meeting your BMR, you can loose weight without feeling down.

Set yourself up for success:

If you want to lose weight successfully, start tracking your food intake and make sure you hit that BMR. To eat in a caloric deficit, you deduct from your TEE (Total Energy Expenditure), not your BMR. Your BMR is a very important number that you need to hit every day for something you can sustain and to feel good while doing it. Find a colorful eating plan full of protein and fresh fruits and vegetables to meet your BMR and ditch the processed, prepackaged stuff. 

Sleep! Getting inadequate sleep over time can raise long-term health problems, including a decrease in your hormones that control hunger, including leptin and ghrelin. If you aren't sleeping well, let your doctor know!

There is so much more to this, but if you want to visit me at the gym for an EVOLT body scan to get a more calculated BMR and TEE, let me know. 

Stay Healthy and Happy New Year!