On a weight-loss injection? Why protein and strength training matter even more
Since the semaglutide patent expired in India in March 2026, many cheaper versions of weight-loss injections have been coming to the market, and a lot of women are asking me about them.
This article isn't about whether you should take one. That's a decision for you and your doctor. It's about what happens next: how to eat and train so that the weight you lose is mostly fat, and you end up stronger, not just smaller.
Why muscle matters when you lose weight fast
Whenever you eat much less than you burn, your body loses fat and some lean mass, which includes muscle. These medicines reduce appetite strongly, so it's easy to go through a whole day on a few bites, with very little protein, without noticing.
Muscle is what keeps you strong, supports your blood sugar and bones, and helps you keep the weight off later. Losing a lot of it can leave you smaller but weaker, and more tired.
What the experts recommend
In May 2025, four major obesity and nutrition organisations published a joint advisory on nutrition for people on these medicines. Their priorities include adequate protein and strength training to preserve lean mass, nutrient-dense, minimally processed food, and managing stomach side effects.
1. Protein first, on a smaller plate
Eat the protein part of your meal first, before you feel full.
Include a protein food at every meal: dal, curd, paneer, tofu, eggs, sprouts, soya, chicken or fish.
If big meals feel impossible, eat smaller ones more often.
On low-appetite days, soft and easy foods help: curd, a glass of milk, moong dal soup, paneer bhurji or besan chilla.
Not sure how much protein you need? The calorie calculator gives you a daily protein number in a minute.
2. Strength training, at least twice a week
The WHO recommends muscle-strengthening activity on two or more days a week for adults. When you're losing weight quickly, this matters even more: it's the signal that tells your body to keep its muscle.
You don't need a gym. Squats to a chair, wall or knee push-ups, hip bridges and rows with a water bottle or dumbbells, 2–3 sets each, 25 minutes, twice a week. Add a little weight or a few reps as it gets easier.
3. Water, fibre and listening to your body
Sip water through the day, especially if you're eating very little.
Include vegetables, fruit, dal and whole grains for fibre.
Tell your doctor about nausea, constipation or feeling weak or dizzy. Don't change your dose on your own.
Think about the day you stop
Appetite usually returns when the medicine stops. The habits you build now, protein at every meal, regular strength training and portions you can live with, are what help you keep your results afterwards.
Your next step
If you're on one of these medicines, I can build your food and strength training around it, alongside your doctor's advice. Book a call.
Sources
This article is general information, not medical advice. Weight-loss medicines must be prescribed and monitored by a doctor. Don't start, stop or change one without medical advice.
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