Caring for Your Skin and Body During GLP-1 Weight Loss: Protein, Strength Training, Hair and Skin

The number on the scale is only one measure of success. When I follow patients through GLP-1 treatment, I care just as much about what that weight was made of. Losing fat while holding on to muscle leaves people stronger, steadier and happier with how they look. Losing muscle along with fat can leave them tired, weaker and dealing with more loose skin.

This is a practical guide to protecting your body during treatment: protein, strength training, hair, skin, and what to consider when you reach your goal.

Why muscle matters on a GLP-1

Any significant weight loss includes some loss of lean tissue, and GLP-1 medications are no exception. When appetite drops sharply, many people unintentionally undereat protein. Over months, that can mean losing more muscle than necessary. Muscle supports metabolism, blood sugar control, balance and joint health — all things that matter more as we age.

Protein: the first priority

For most adults, the standard recommendation is about 0.8 grams of protein per kilogram of body weight per day. Expert groups focused on older adults have suggested higher intakes, often in the range of 1.0 to 1.2 grams per kilogram, and more for those who are active or losing weight. Your right target depends on your kidneys, activity and other health factors — as a nephrologist, I adjust this for patients with kidney disease.

Practical tips when your appetite is small:

• Eat the protein on your plate first.
• Spread protein across meals rather than saving it for dinner.
• Use easy options: Greek yogurt, eggs, cottage cheese, fish, chicken, tofu, beans and lentils.
• Consider a protein shake if meals are too small to meet your goal.

Strength training: the second priority

Resistance exercise tells your body to keep muscle even when calories are low. You don’t need a gym membership to start:

1. Aim for two to three sessions per week.
2. Work major muscle groups: legs, hips, back, chest and arms.
3. Use bodyweight moves, bands or weights, and progress gradually.
4. Add walking for heart health and digestion.

At our Hudson location, some patients add EMSCULPT Neo, which combines muscle stimulation with radiofrequency heating. It isn’t a substitute for exercise, but it can complement it for specific areas. Pricing is $400 per session or 4 for $1,500.

Hair shedding

Some people notice more hair in the shower a few months into weight loss. This is usually telogen effluvium, a temporary shift of hair follicles into a resting phase triggered by physical stress, including rapid weight loss or low protein intake. It typically improves within several months once weight stabilizes and nutrition is adequate.

If shedding is heavy or lasts longer, we check iron stores, thyroid function and other factors with lab work. Persistent thinning may benefit from options such as PRP hair restoration.

Skin care during and after weight loss

Skin elasticity depends on age, genetics, sun exposure and how much weight you lose. Good daily habits help:

• Broad-spectrum sunscreen every day.
• A retinoid at night for the face, if tolerated.
• Moisturizer and adequate hydration.
• Not smoking.

After weight stabilizes, some patients have loose skin on the abdomen, arms or thighs. Mild to moderate laxity may improve with radiofrequency-based treatments such as BodyTite, a minimally invasive option, or noninvasive devices. Significant excess skin after major weight loss is often best addressed surgically, and I refer to plastic surgeons when that’s the better path.

When to call your doctor

• Dizziness, fainting, or very dark urine — possible dehydration.
• Severe or persistent abdominal pain or vomiting.
• Extreme fatigue or weakness, which can signal inadequate nutrition.
• Rapid, unexplained hair loss or patchy bald spots.

And if you notice your relationship with food becoming unhealthy — skipping meals entirely or feeling anxious around eating — please tell us.

Frequently asked questions

How much protein do I need on a GLP-1?

Many adults do well at higher-than-minimum intakes, but your target depends on your size, activity and kidney function. Ask your clinician for a personal number.

Will my hair grow back?

Shedding related to weight loss is usually temporary and improves within months once weight and nutrition stabilize.

Can I prevent loose skin?

You can reduce it with steady loss, protein, strength training and sun protection, but genetics and age also play a role.

Do I have to lift weights?

Some form of resistance exercise is one of the best ways to protect muscle while losing weight. It can start simple.

Support for the whole journey

Our medical weight loss program includes guidance on nutrition, muscle and skin, supervised by trained medical professionals under my oversight. Start with a complimentary, no-commitment consultation.

• Hudson, OH: 50 W Streetsboro St, Suite 2 · (330) 460-5915
• Barboursville, WV: 1 Chateau Grove Ln · (304) 520-0461

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References: Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013. · Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine. 2021. · American Academy of Dermatology

This article is for general information only and is not medical advice. Treatments are provided only after consultation and evaluation by a licensed provider. Individual results vary.