GLP-1 Weight Loss: Why Nutrition, Muscle Support and Habits Matter More Than You Think

GLP-1 weight loss medications* are changing the game when it comes to weight loss. But what’s not being talked about enough? What’s happening inside your body while the scale goes down. Specifically, the critical nutrition gaps that can put your muscle and long-term health at risk.

*Medical advice, treatment, prescriptions, and the overall practice of medicine must be provided by a licensed healthcare professional. OPTAVIA and its coaches do not engage in or provide any medical services.

Up to Half of the Weight Lost on GLP-1s Could Be Muscle**

That’s right. Studies show that up to 50% of total weight loss on GLP-1 medications can come from lean body mass** . And muscle isn’t just for strength. It’s the body's metabolic engine, powering everything from movement to energy regulation.

Even more eye-opening? In just 12–18 months on a GLP-1*, individuals could lose the equivalent of a decade’s worth of naturally occurring muscle loss.†

Protecting muscle is key to healthy weight loss — just like building healthy habits is key to keeping it off.

GLP-1 Users Are Asking: "Now What?"

The medication may help suppress appetite, but it doesn’t come with a roadmap for what to eat, when to eat or how to stay nourished. That leaves many people wondering:

• What if I forget to eat?

• What’s the right GLP-1* diet?

• Am I getting enough nutrients?

• Should I be working out?

• How do I manage GLP-1* side effects like constipation?

• How do I avoid regaining weight once I stop?
  

Let’s be clear: Eating less is not the same as eating better.

That’s where OPTAVIA steps in with structure, support and science-backed nutrition designed to fill the gaps your medication can’t. From high-protein, nutrient-dense mini meals to daily coaching and habit-building tools, OPTAVIA makes it easier to fuel your body, protect your muscle and create lasting transformation.

Eat Better While Eating Less — With OPTAVIA’s GLP-1 Nutrition Support Plan

Plenty of products say they support GLP-1* users. But let’s be real: few deliver the science-backed structure your body actually needs.

Our GLP-1 Nutrition Support Plan stands out as a comprehensive solution for GLP-1 users on the marketplace today. It’s purposefully designed to help preserve muscle, support digestive health and fill critical nutrient gaps with convenient, on-the-go products that include:

• High-quality protein to support muscle health

• 5–10g of fiber per meal to support digestive health

• Essential nutrients including calcium to help support bone and muscle health

Each day, clients pair their protein-packed products with a balanced Lean & Green+ meal — a daily opportunity to learn how to build the right plate with protein, veggies, fruits, healthy fats, dairy and whole grains. They'll also take the Daily Nutrients Pack, scientifically designed to provide essential nutrients to support their physical health and weight management journey.  

Because even on days when eating feels like a chore, the body still needs fuel. And protein is a key player — the muscle-preserving star of the GLP-1 weight loss journey. 

Nutrition is Crucial When On a GLP-1, But It’s Not Enough

True transformation takes more than just protein and portion control; it takes people and habits.

That’s why OPTAVIA’s GLP-1 Nutrition Support Plan goes beyond the plate. It delivers a full support system built to help clients make progress that lasts.

At the center of our system is the OPTAVIA coach.

Related: Why Coaching Changes Everything: One Conversation Can Spark a Transformation

They’ve been there. They’ve felt the highs and lows, asked the same questions and made healthy changes. A coach provides more than support. They serve as a sounding board, a motivator and the biggest believer, helping clients stay on track and engaged throughout their transformation.

And they’re not doing it alone.

• You’ll plug into a community that gets it — a place to share wins, vent the tough days and keep going

• You’ll lean on science-backed nutrition to help preserve muscle, support digestive health and fill critical nutrient intake gaps

• You’ll build daily, doable habits that add up over time

• You’ll track it all with our digital app, making it easy to stay on course and see your progress in real time

Because while GLP-1s for weight loss can help take weight off, it’s the coach, community and structure that help you own your journey — and create real change.

Healthy Habits: The Real Game-Changer in Weight Loss (With or Without GLP-1s)

While GLP-1 weight loss medications can help reduce appetite and promote weight loss, they don’t teach sustainable behavior change. That’s where most approaches fall short — and where OPTAVIA stands apart.

At the core of the OPTAVIA program is an evidence-based habit-building system designed to support lifelong transformation. Because losing weight is one thing — keeping it off takes healthy habits that last.

OPTAVIA helps clients develop daily routines around:

• Habits of healthy eating, even when taking a GLP-1

• Consistent movement and exercise to support muscle health

• Simple self-care practices that may help to reduce stress and emotional eating

• Recognizing triggers and creating healthier responses

• Staying hydrated, energized and in tune with the body’s needs

• And more

With small steps, these habits add up to real momentum. And when paired with the accountability of a coach and the structure of OPTAVIA’s GLP-1 Nutrition Support Plan, they become the secret weapon for transformation.

Because when the medication ends, habits are what carry clients forward.

What Happens When the Meds Stop?

Research shows that after discontinuing a GLP-1, people regained up to two-thirds of their prior weight loss.‡

But the story doesn’t have to end there. We’ve seen transformation is possible when people:

• Have the support of a coach and community

• Build healthy habits during weight loss and keep them

• Continue using portion-controlled, nutrient-dense products that fit seamlessly into real life

  
  

The Bottom Line

GLP-1 weight loss medications can jumpstart the journey — but structured support is what helps turn progress into real, lasting change.

With OPTAVIA’s GLP-1 Nutrition Support Plan, healthy habit-building, and a dedicated coach in the client’s corner, the path to lasting transformation becomes clear and doable.

This isn’t just eating better while eating less — it’s building a healthier future, one simple step at a time.

*Medical advice, treatment, prescriptions, and the overall practice of medicine must be provided by a licensed healthcare professional. OPTAVIA and its coaches do not engage in or provide any medical services.

**Sargeant et al., 2019

†Sources: G.J. Grosicki, N.V. Dhurandhar, J.L. Unick, S.M. Arent, J.G. Thomas, H. Lofton, M.C. Shepherd, J. Kiel, C. Coleman, S.S. Jonnalagadda, Sculpting Success: The Importance of Diet and Physical Activity to Support Skeletal Muscle Health During Weight Loss with New Generation Anti-Obesity Medications, Current Developments in Nutrition, https://doi.org/10.1016/ j.cdnut.2024.104486. ; Locatelli JC, Costa JG, Haynes A, Naylor LH, Fegan PG, Yeap BB, Green DJ. Incretin-Based Weight Loss Pharmacotherapy: Can Resistance Exercise Optimize Changes in Body Composition? Diabetes Care. 2024 Oct 1;47(10):1718-1730. doi: 10.2337/dci23-0100. PMID: 38687506

‡Wilding JPH, et al; STEP 1 Study Group. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obes Metab. 2022 Aug;24(8):1553-1564. doi: 10.1111/dom.14725.