Finding Balance with GLP-1: How to Make Lasting Change
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Over the past few years, GLP-1 medications like semaglutide and tirzepatide have become a major tool in the fight against obesity and metabolic disease. They’ve helped countless people lose weight, improve blood sugar levels, and regain control of their health. But like any tool, the real power of GLP-1 lies in how it’s used—and whether the habits built alongside it are sustainable.
The Positives
GLP-1 medications work by slowing digestion, controlling blood sugar, and reducing appetite. For many, this means:
Easier weight loss without the constant struggle of hunger.
Lower risk of diabetes and cardiovascular complications.
A renewed sense of hope after years of frustration with yo-yo diets. Research shows that people using GLP-1 medications can lose between 15–20% of their body weight, significantly more than with lifestyle intervention alone (Wilding et al., 2021).
The Negatives
But GLP-1 isn’t magic. Without the right lifestyle changes, the benefits often don’t last. Some challenges include:
Side effects like nausea, constipation, or fatigue.
Muscle loss, which is one of the biggest risks associated with GLP-1 use. Without resistance training and proper nutrition, much of the weight lost can come from muscle instead of fat.
Weight regain, using GLP-1 may bring results, but if old habits return, the weight almost always comes back.
Long-term reliance on the medication without behavior change can limit true transformation. Studies highlight that discontinuation often leads to partial or full weight regain within a year if lifestyle habits are not reinforced (Rubino et al., 2022).
The Biggest Factor in Long-Lasting Change
Here’s the truth: medication can jump-start your journey, but movement, nutrition, and mindset are what make it stick. Building strength, learning how to fuel your body, and staying accountable to a supportive community are the keys to long-term success.
Physical activity not only preserves lean muscle mass during weight loss but also improves long-term weight maintenance and metabolic health (Donnelly et al., 2009).
Where CrossFit Green Leaf Comes In
At Green Leaf, we’ve designed our GLP-1 Support & Success Plan to be the missing link between short-term results and lifelong transformation. Our program includes:
Nutrition coaching to help you eat in a way that preserves muscle and supports energy.
Strength training programming tailored to your needs, whether you’re new to fitness or already active.
Community support that makes the journey less overwhelming and more empowering.
Education resources so you understand your body and make confident choices.
We’re not here to replace your doctor or your medication, we’re here to partner with you in creating habits that last, long after the prescription ends.
💚 At CrossFit Green Leaf, we believe transformation isn’t about quick fixes. It’s about resilience, consistency, and surrounding yourself with people who want to see you win.
Reference:
Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society
Mozaffarian, Dariush et al. The American Journal of Clinical Nutrition, Volume 122, Issue 1, 344 - 367
