By Claire Brinsden Jordan
STRONG VS. SKINNY
When it comes to long-term health, which is more vital – strength or maintaining a normal weight? With the now widespread use of GLP-1 receptor agonists for weight loss, the answer is more important than ever. While trimming the pounds may look good in the mirror and is an important factor in overall health, strength is superior for long-term wellness by promoting muscle retention, increasing metabolism, and reducing the risk of disease. Yes, being significantly overweight is detrimental to your health. The introduction of highly processed foods, often filled with hidden sugar, led to an increase in adult obesity in America between 1990 and 2022. Obesity carries an increased risk of cancer, type 2 diabetes, and heart disease, which can lead to early mortality. Due to the introduction of GLP-1 drugs, the number of obese people in the US dropped in 2025, but there are still almost 4 in 10 obese Americans.
How GLP-1s work
For decades a means to quick and easy weight loss has been the holy grail for anyone battling extra pounds. GLP-1 receptor agonists like Ozempic and Wegovy are very helpful for those with diabetes and people trying to overcome obesity. They work by mimicking the natural hormone GLP-1, which regulates blood sugar levels and reduces appetite. GLP-1 receptor agonists stimulate the release of insulin and suppress the sugar-raising hormone glucagon, lowering blood sugar levels. They also slow the rate of stomach-emptying, and act on the part of the brain that makes you feel full. These effects usually lead to relatively quick and significant weight loss. GLP-1 receptor agonists require a weekly injection into the stomach, thigh, or upper arm. For those who are needle averse, Wegovy recently became available in the form of a daily pill. Evidence shows that both options offer average weight loss of 10-20% of total body weight. For people who have spent years trying weight-loss gimmicks and yo-yo dieting, GLP-1 receptor agonists offer an effective, long-term solution, if you don’t stop taking them.
The problem with GLP-1s
The weight loss from GLP-1s brings better health to obese adults but comes with significant side effects like nausea, diarrhea, vomiting, and potential negative effects on the pancreas and kidneys. Plus, the body’s stress response to rapid weight loss can disrupt the hair growth cycle and cause hair loss. Perhaps the biggest problem with GLP-1s is what happens when you stop taking them. They can cost $150-$300 a month for low doses, and even more for higher doses, making them difficult to afford long-term. When you stop taking them, blood sugar control worsens and appetite suppression stops, leading to hunger and gaining back two-thirds of the weight lost. The worst part is that due to the rapid weight loss with GLP-1s, muscle is lost along with fat, and when you gain the weight back it is all fat, not muscle. It takes time to rebuild lean muscle mass. Unfortunately, barely overweight people are now using GLP-1s to “lose a few pounds”. While researching GLP-1s online for this article, my social media feed filled with ads for companies offering GLP-1 “microdosing” through telehealth doctors. It’s very tempting if you just want to lose five pounds before swimsuit season, but the effects of such widespread use of these drugs have not been studied long-term.
Strength is Key
Weight is less important than body composition. Our bodies need to be durable and functional, not just thin. Age-related muscle loss called sarcopenia starts in our 30’s, so it’s important to take preventative measures. Increasing muscle mass boosts metabolism and makes daily activities easier. Having a strong body makes you feel more confident and gives you the power and endurance to enjoy physical activities and try new ones. Strong bodies have better long-term health outcomes, including less physical and mental disease, and lower mortality rates. Maintaining muscle mass fights osteoporosis by increasing bone density and improving balance and structural support. This is vital to preventing fractures as you age. Having plenty of lean muscle will also help you maintain a healthy weight. It is possible to be strong AND lean if you eat and exercise the right way. It’s not easy and it takes time, but it’s attainable.
Exercise & Nutrition for Strength
To reduce body fat and increase lean muscle mass, you should do strength training at least twice a week. There are different types of strength training, each applying varying degrees of force, speed, and repetitions which help to build well-rounded fitness. Weightlifting, Pilates, yoga, body pump, TRX (total body resistance exercise), CrossFit, and HIIT (high intensity interval training) are just some of the options for strength training. I take HIIT (with some TRX) and yoga classes twice a week to maintain strength, in addition to my dance and tennis for cardiovascular workouts.
Nutrition is also key to maintaining strength. You need to eat lean protein and plenty of vegetables, but if you really want to lower blood sugar and cut the fat, you need to say goodbye to sugar – for good. I know it’s hard, but after a couple of weeks of withdrawal, you will barely miss it.
When it comes to your overall health, it’s best to play the long game. Short gains in weight loss that don’t last, are no gain at all. Good health depends on all your lifestyle choices working together – diet and nutrition, sleep, exercise, stress management, and positive habits. Thinking that rapid weight loss will fix everything and focusing only on appearance is short-sighted and can be detrimental to your overall health. Respect your body. Be kind to yourself and focus on quality of life and longevity!