Physician-Supervised Weight Loss
Your Weight
Loss Guide.
Science-backed protocols to maximize fat loss, preserve every pound of muscle, and build habits that last.
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What's Inside.
The Foundation
Three Pillars of Success.
Protein
Minimum 1.0g per pound of lean body mass, every single day. This is the #1 rule.
1.0g/lb
Resistance Training
2-3 sessions per week. Non-negotiable. This is how you keep your muscle.
2-3x/wk
Consistency
80% compliance beats 100% for two weeks. Progress, not perfection.
80%
Personalized Nutrition
Your Macro Calculator.
Based on your InBody scan data. Enter your numbers and get exact protein, carb, and fat targets broken down per meal.
Basic Info
The Mission
Lose fat.
Keep muscle.
Without a plan, 25% of the weight you lose is lean muscle mass. That's not just a number — it's your metabolism, your strength, your ability to keep the weight off long-term.
Muscle drives metabolism. Every pound burns 6-7 calories per day at rest. Lose it, and your body fights to regain every pound. Keep it, and you build an insurance policy against weight regain.
GLP-1 medication gives you the window. This guide shows you what to do with it.
"The goal is not just to lose weight. The goal is to maximize fat loss and preserve every pound of muscle."
What to Expect
Your Journey,
Week by Week.
Weeks 1-2
Your Body Adjusts
Appetite drops, 2-4 lbs lost (mostly water), mild GI side effects. Don't panic if the scale barely moves.
Hydrate, eat protein, walk daily.
Weeks 3-4
Cravings Fade
Energy stabilizes, 4-8 lbs lost total. Cravings for sugar and processed food decrease significantly.
Build your plate, start resistance training.
Month 2-3
Consistent Fat Loss
1-2 lbs per week. Clothes fit differently. Blood sugar improves. 15-25 lbs lost typical.
Hit protein targets, progressive overload.
Month 4-6
Body Recomposition
Deep recomposition accelerates with resistance training. Trust the mirror over the scale. Approaching dream outcome.
Maintain habits, preserve muscle, plan maintenance.
Your Medication
How GLP-1
Medications Work.
Slow Gastric Emptying
Food stays in your stomach longer, keeping you fuller with less.
Reduce Appetite Signals
Works directly in the brain to lower hunger at the source.
Improve Insulin Sensitivity
Better blood sugar control means less fat storage.
Reduce Cravings
Dramatically decreases cravings for sugar and processed foods.
Injection Basics
Managing Side Effects
If symptoms persist beyond 4 weeks, contact your True Test provider to adjust your dose.
01 — Protect Your Muscle
Hit Your Protein.
This is the #1 rule. 1.0g of protein per pound of lean body mass, every day. Without adequate protein, you will lose muscle — and that's the one thing you can't afford to lose.
Based on ~0.8g/lb total body weight (≈1.0g/lb lean mass). Source: Endocrine Society ENDO 2025, UCHealth Nutrition Guidelines
Build Your Plate.
40%
Protein
35%
Vegetables
25%
Fats + Carbs
Meal sequencing matters: Eat protein and vegetables first, carbs last. This reduces blood sugar spikes by up to 40%.
Three Things to Eliminate
Feed the muscle.
Starve the fat.
The #1 mistake: not eating enough. Eating 800 calories a day means losing muscle, slowing your metabolism, and sabotaging your results.
1,200
Minimum calories/day — Women
1,500
Minimum calories/day — Men
Below these floors → survival mode, muscle breakdown, metabolism slows. Eat on a schedule. 3 meals minimum, even if small.
Hydration & Supplements
Half your body weight
in ounces. Daily.
200 lbs = 100 oz of water per day. Start with 16 oz first thing every morning.
Source: UCHealth, Endocrine Society ENDO 2025
02 — Movement
Resistance Training
Is Non-Negotiable.
If you're on GLP-1 medication and not doing resistance training, you are losing muscle. Period. The SURMOUNT trials showed 25% of weight lost is lean mass without intervention. Resistance training is the intervention.
Starter Program
Day 1 — Upper
Push-ups/Chest Press, Rows, Shoulder Press, Bicep Curls
3 sets of 10-12
Day 2 — Lower
Squats, Lunges, Leg Press, Calf Raises
3 sets of 10-12
Day 3 — Full Body
Deadlifts, Pull-ups/Lat Pulldown, Bench Press, Planks
3 sets of 8-10
Walking Target
10,000
steps per day
Sedentary
Start 4,000/day. Add 500/week.
Somewhat Active
7,000/day. Build to 10,000.
Already Active
10,000+. Add structured exercise.
03 — Sleep & Stress
Poor Sleep Will
Sabotage Everything.
Sleep deprivation increases ghrelin (hunger hormone) and decreases leptin (fullness hormone) — the exact opposite of what your medication is doing. It also elevates cortisol, which drives fat storage around your midsection and accelerates muscle breakdown.
Sleep Protocol
7-9
hours per night
Stress Management
Source: Spiegel et al. (2004), Annals of Internal Medicine 141(11)
04 — Mindset
Track More Than
the Scale.
The scale is one data point, and it's often misleading. Your weight can fluctuate 3-5 lbs in a single day based on water, sodium, and hormones. Here's what actually matters.
Weight
WeeklySame day, same time, same conditions. Look at the trend over 4 weeks, not day-to-day.
Measurements
Every 2 weeksWaist, hips, arms. Shows fat loss when the scale stalls.
Progress Photos
MonthlyFront, side, back. The most honest measure of change.
Strength Numbers
Each workoutIf your weights are going up, your muscle is being preserved.
Energy Level
Daily (1-10)Overall health trajectory. Should trend upward over time.
The 80% Rule
Follow the fundamentals 80% of the time.
Progress, not perfection. Consistency beats intensity every time.
Your Accountability
Weekly Checklist.
Print this. Put it on your fridge. Check off each item daily. This is your accountability system.
Nutrition
Movement
Recovery
Tracking
Common Questions
FAQ.
Most patients lose 1-2 lbs per week after the initial adjustment period. The first 2 weeks may show larger drops due to water weight. Focus on the 4-week trend, not daily fluctuations.
Without lifestyle changes, yes. That's why this guide exists. Build the habits now — protein, resistance training, sleep — so when you eventually taper off, your body has the muscle and metabolism to maintain.
Alcohol slows fat loss, impairs sleep, and can worsen GI side effects. If you choose to drink, limit to 1-2 drinks per week. Avoid sugary mixers. Clear spirits with soda water are the least impactful option.
This is common, especially in the first few weeks. You still need to eat. Minimum 3 meals per day, protein-first. Use protein shakes if solid food is difficult. Skipping meals leads to muscle loss.
1.0g per pound of lean body mass, or about 0.8g per pound of total body weight. This is higher than general recommendations because you're in a caloric deficit and need to protect muscle tissue.
Resistance training 2-3x per week is strongly recommended. Without it, up to 25% of weight lost will be muscle. Walking 7,000-10,000 steps daily supports fat loss and overall health.
Magnesium (400mg), Omega-3 (2-3g), Probiotics, Vitamin D (2-5k IU), and Creatine (3-5g) are the core recommendations. B-12 injections are available at True Test.
Your Commitment
This is your time.
The medication opened the door. Now walk through it. Follow the protocol, trust the process, and show up for yourself every single day.