When you’re on weight loss medication, you’re already taking a big and meaningful step toward improving your health. But alongside the scale moving, there’s something else just as important happening behind the scenes – how your body composition is changing.
At CheqUp, we’re not just here to help you lose weight, we’re here to help you lose the right kind of weight. That means protecting and building your muscle mass while targeting excess body fat. Why? Because muscle is key to long-term health, strength and metabolism. And losing too much of it can make it harder to keep the weight off, feel energised and support your body overall.
In the two videos below, Kirsten, one of our CheqUp Health Coaches, shares practical tips on how to protect and build muscle during your weight loss journey. These short clips are packed with simple, science-backed guidance to help you move forward with confidence.
Watch the videos here.
Building strength while losing fat
When your body is in a calorie deficit, whether that’s from changes in appetite, food intake or physical activity, it doesn’t just burn fat but can also start to break down muscle. That’s why it’s so important to focus on keeping the muscle you have and even building more of it where possible.
There are a few key things you can do to protect and build your muscle mass while taking weight loss medication:
Prioritise protein
Protein is your muscle’s best friend. It gives your body the building blocks it needs to maintain and repair muscle tissue, especially when you’re losing weight. Including a good source of protein at every meal can make a big difference – think lean meats, fish, eggs, tofu, beans or protein-rich snacks.
Add resistance training
Strength training, also known as resistance training, is one of the most effective ways to protect your muscle mass and build more of it. It might sound intimidating, but it doesn’t have to be. Using resistance bands, bodyweight exercises like squats or lunges, or lifting light weights at home or the gym are all great places to start. And here’s the bonus: strength training doesn’t just help build muscle. It also helps you burn fat more efficiently, even while you rest.
Walk more than you think
Walking might seem simple, but it counts. It’s a weight-bearing exercise, which means it helps keep your muscles and bones healthy. Regular walks can support your strength goals and help reduce the risk of losing muscle during weight loss.
Check in on your vitamin D and omega-3s
Vitamin D plays a role in muscle function and low levels can make it harder to preserve muscle mass. We often get enough from sunlight during the summer, but in the winter months, your levels might drop, so it’s worth checking them and supplementing if needed.
Omega-3 fatty acids, found in foods like oily fish, flaxseeds and walnuts, may also support muscle maintenance and help reduce inflammation.
No, strength training won’t make you bulky
Let’s clear this up: lifting weights or doing resistance training won’t suddenly make you look bulky. What it will do is help you look leaner, stronger and more toned. Building lean muscle improves how your body burns calories and helps regulate hormones that support your weight loss.
Slow, steady and strong
Muscle matters. It helps you feel strong, supports your metabolism and sets you up for long-term success. Protecting it isn’t about doing everything perfectly – it’s about making small, consistent choices that help your body stay strong while the number on the scale goes down.
At CheqUp, we’re here for the whole journey – not just the start. If you have questions or want more support around strength training, nutrition or how to make these changes work in your life, we’re here to help. You’re not doing this alone.
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