Muscle Loss and “Ozempic Butt”: What’s Really Going On?
Ozempic (semaglutide) has been making headlines as a highly effective weight-loss medication, but with its popularity have come some eyebrow-raising rumors—especially about muscle loss and the so-called “Ozempic butt.”
If you’re thinking about starting Ozempic or already using it, you might be wondering if there’s any truth to these claims. Let’s clear up the confusion, talk about what’s actually happening during weight loss, and discuss practical ways to keep your muscles strong and your body looking toned.
Does Ozempic Make You Lose Muscle?
The short answer? No, it doesn’t.
Ozempic works by curbing appetite and helping you eat fewer calories, which naturally leads to weight loss. But here’s the thing—any time you lose weight, whether it’s through dieting, surgery, or medication, some muscle loss can happen. It’s not caused by the medication itself; it’s just how the body responds to fewer calories.
This is why maintaining muscle requires more than just cutting calories. It’s about being intentional with your nutrition and activity levels so your body burns fat while holding on to lean muscle.
What Is “Ozempic Butt”?
The term “Ozempic butt” has popped up to describe loose or sagging skin—especially around the buttocks—after losing weight quickly. But this isn’t about muscle loss; it’s really about losing fat.
When we carry extra weight, our skin stretches to accommodate it. Once the fat shrinks, the skin sometimes doesn’t bounce back right away, especially if it’s been stretched for years. This isn’t unique to Ozempic; it’s a common side effect of any rapid weight loss.
The good news? You can absolutely tighten and tone your body by building muscle underneath the skin. With the right approach, you can create a more sculpted, defined look as you lose weight.
How to Keep Muscle and Stay Toned During Weight Loss
If you’re losing weight—whether naturally or with the help of Ozempic—here’s how to keep your muscles strong and prevent sagging:
1. Eat More Protein.
Protein is the building block of muscle. Eating enough of it keeps your muscles from breaking down as you lose fat. Try to get 20–30 grams of protein per meal, focusing on lean sources like chicken, fish, eggs, Greek yogurt, beans, and protein powders.
2. Start Strength Training.
Lifting weights or using resistance bands isn’t just for bodybuilders—it’s one of the best ways to protect your muscle mass during weight loss. Aim for 2–3 strength-training sessions a week with exercises like:
- Squats and lunges for your legs and glutes
- Push-ups and rows for your arms and back
- Planks and twists for your core
3. Don’t Forget Healthy Fats and Collagen.
Healthy fats—like avocados, nuts, seeds, and olive oil—help support hormones and skin elasticity. Collagen supplements can also give your skin a boost, helping it look firmer as you lose weight.
4. Stay Hydrated.
Drinking plenty of water keeps your skin hydrated and elastic. It also helps with muscle recovery after workouts.
5. Get Enough Sleep.
Muscle repair and growth happen when you’re resting. Try to get 7–9 hours of sleep each night to give your body time to recover and rebuild.
The Bottom Line
Ozempic can be a game-changer for weight loss, but myths about muscle loss and “Ozempic butt” can make people second-guess using it. The truth is that muscle loss isn’t caused by the medication—it’s a natural part of weight loss if you’re not eating enough protein or exercising.
By focusing on high-protein meals, adding strength training to your routine, and taking care of your skin and hydration, you can keep your muscles strong and your body looking toned while losing weight.
If you’re curious about whether Ozempic is right for you—or want more tips for healthy, sustainable weight loss—call Enbody Clinic at 216.415.6818 to schedule an appointment. We’re here to help you every step of the way.
Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always speak with your healthcare provider before starting any weight-loss program or medication.