Want to reduce body fat while on a GLP-1? Here is how to lower fat effectively while you maintain lean muscle during your week.

We have covered at-home workouts, but today we are tackling the real driver of a healthy body: getting your body fat down while taking medication. It is common to focus solely on the scale, but managing your GLP-1 nutrition is critical to ensure you are dropping fat rather than muscle.

This approach is essential for anyone on a Mounjaro journey who wants to stay strong and avoid stalling their metabolic health. I break down the core habits that help you prioritize GLP-1 weight loss results without sacrificing your strength.

Subscribe for weekly updates on my fitness progress, and comment below with your biggest question about managing body composition.

If you are on your own GLP-1 journey and want to get as healthy and strong as possible, make sure to hit that SUBSCRIBE button for weekly real-life updates!

💬 Drop a comment below: What is your current daily calorie and protein target right now? Let's chat!

Video Timestamps:
0:00 - The Real Truth About Fat Loss on a GLP-1
1:48 - Key Steps to Drop Body Fat (Not Muscle!)
3:20  - The Meal Plans
3:55 -  Meal Structure Side-by-Side
4:13 - Adjust Your Appetite & Wrap Up


👇 TIPS & LINKS 👇
My Must-Have GLP-1 Supplies For My Journey:
Body Scale
Body Tape Measure
Food Scale
Measuring Cups & Spoons
Water Bottle or Large Cup
Blender
Dumbbells
Walking Shoes
Protein Powders
Protein Shakes
Clear Protein
Electrolytes Powder
Flavored Drink Mix
Herbal Teas
Various Supplements
Collagen
Creatine Monohydrate
MiraLAX or Magnesium Citrate
Chia or Basil Seeds
Ginger Chews
Fruits & Vegetables (5 each per day)
Meats & Seafood
Beans & Peas
Rice & Pasta
Cottage Cheese
Greek Yogurt
Honey
Eggs
Egg Whites

Track Your Nutrition With My Favorite Apps:
Fitdays (scale & tape measure)
Lose It (food tracking)
Shotsy (GLP-1 tracker & reminder)
GO Club (liquid & step tracker)
Amazon, Apple, Google, or Phone (setup reminders to eat and drink liquids through out the day)

📊 MY STATS & JOURNEY
Age: 49 | Height: 5'4"
Starting Weight: 252.4 lbs.
Current Weight: 188.9 lbs. (as of this video)
Goal Weight: Healthy & Strong 💪🏾
My Medication Timeline:
• Mounjaro (GLP-1/GIP): 2.5 mg – 15 mg (06/30/25 – 06/23/26)
• Foundayo Oral Pill (GLP-1): 0.8 mg & 5.5 mg (07/11/26 – 09/09/26)
• Mounjaro (GLP-1/GIP): 8 mg (09/10/26 – current)

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Disclaimer: I am sharing my personal weight loss and fitness journey, including my experiences with lifestyle changes and specific options like GLP-1 medications (including Mounjaro and Foundayo). I am not a medical professional, fitness trainer, or dietitian. The content in this video is for informational and educational purposes only and should not be taken as medical, prescription, dosing, or physical health advice. Medication experiences, side effects, and workout capabilities vary wildly by individual. Always consult with your primary doctor or healthcare provider before starting a new exercise routine, making any medical changes, or altering a prescription. If you perform any movements or exercises shown in my videos, you do so at your own risk and assume all liability for injury. Please listen to your body and stop immediately if you experience pain.

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