Can you lose weight on Mounjaro without exercise?

In this article:

• Mounjaro without exercise
• Risks of a sedentary lifestyle
• Benefits of exercise
• Types of exercise to prioritize
• The bottom line

In this article

• Mounjaro without exercise
• Risks of a sedentary lifestyle
• Benefits of exercise
• Types of exercise to prioritize
• The bottom line

Millions of Americans have turned to glucagon-like peptide-1s (commonly referred to as GLP-1s) for weight management. In fact, 1 in 8 U.S. adults has taken a GLP-1 receptor for weight loss or to treat a health condition, according to a recent poll from the Kaiser Family Foundation. 

Mounjaro (tirzepatide) is an injectable medication that is FDA approved for treating Type 2 diabetes. It is a dual agonist for GLP-1 and glucose-dependent insulinotropic polypeptide (GIP) receptors. This combination means it regulates your appetite, controls your blood sugar levels, and may help you achieve your weight-loss goals. 

While you can lose weight without exercise on Mounjaro, medical experts recommend adding physical activity for better and longer-lasting results. 

Can you lose weight on Mounjaro without exercise?

Exercise may not be possible for everyone on Mounjaro. If you have a disability, are new to fitness, or have anxiety around working out, you may be curious if you can still lose weight without hitting the gym.

The answer is yes, explains Jennifer Wittwer, MD, an endocrinologist based in Cincinnati, Ohio. “Tirzepatide leads to a reduction in appetite and food intake, which can lead to weight loss,” she explains. As a GLP-1/GIP co-agonist, the drug delays gastric emptying and signals to your brain that you are full, which means you consume fewer calories.

In one study, 90% of participants lost at least 5% of their body weight over a 12-month period, and 57% lost at least 15%. The amount of weight you lose depends on factors that include the dose of medication as well as lifestyle changes, such as keeping a balanced diet and getting enough sleep. In other words, while this medication is remarkably effective, taking steps to improve physical fitness alongside your prescription has major benefits. 

RELATED: How long does it take for Mounjaro to work?

What are the risks of not exercising while on Mounjaro?

If you choose not to exercise while taking Mounjaro, you may still lose weight, but you may also be susceptible to some adverse effects.

Failing to maximize weight loss

Exercise has been proven to increase the efficacy of weight-loss injections like Mounjaro and Zepbound. One study found that those who exercise while on weight-loss medications see additional benefits, like lower abdominal fat percentages, reduced inflammation, and a less severe risk of metabolic conditions like Type 2 diabetes.

Having to increase medication

As Jennie Stanford, MD, an American Board of Obesity Medicine Diplomate, points out, it’s common for people to develop a tolerance to GLP-1s. That means you may need higher doses of the drug in order to continue to lose weight.

“Exercise is able to attenuate this a bit, helping promote continued weight loss at lower doses,” she says. Keeping your doses lower may reduce the side effects of the drug and save you money.

Losing muscle mass 

One potential side effect of Mounjaro and other weight-loss treatments is that while you will likely experience fat loss, you may also lose lean muscle mass. 

In one clinical trial, participants taking tirzepatide were found to have lost more lean muscle mass than participants taking a placebo.

“When we lose weight, and especially when we do so rapidly, we don’t just lose body fat tissue; we also lose lean body mass, including muscle mass,” Dr. Stanford says. “Muscle is incredibly important for metabolism, strength, mobility, and longevity.”

Adding resistance training to your weekly routine may help combat this side effect. Studies show that exercise may prevent muscle loss in people with weight-loss goals.

Losing bone density 

Weight-bearing exercise is key to maintaining bone density, particularly for people experiencing high-volume weight loss in a short period of time. Dr. Stanford points out that if you are losing a significant amount of weight rapidly without exercising, you may leave yourself vulnerable to fractures.

Researchers noted in one medical review that moderate weight loss combined with exercise maintains and even increases bone density.

Plateauing weight loss

As your body loses weight, it also learns how to become more efficient with the way it operates. “Hitting a plateau on tirzepatide therapy is common and expected,” Dr. Wittwer says. Exercise is one way to get past it.

There are several ways to overcome this plateau, according to Dr. Stanford and Dr. Wittwer:

• Change up your diet: Work with a dietitian to identify areas you could improve.
• Alter your exercise: Try walking longer or at a faster pace, or change the type of cardio you do. 
• Adjust your medication doses: Consult with your healthcare provider to see if increasing your dose of Mounjaro could help break a plateau.

Long-term benefits of exercise with Mounjaro

Exercise is a key component of a well-rounded weight-loss plan. Maintaining a workout routine while on Mounjaro can help you to:

Increase weight loss

Exercise complements the long-term effects of weight-loss medications like Mounjaro and Wegovy. One study on the GLP-1 liraglutide found that participants who combined exercise with the weight-loss medication decreased both their body weight and fat percentage after a year; those who only took the GLP-1 maintained their body weight.

Additionally, if you stop taking Mounjaro, you may regain some of the weight you lost. However, if you have built good exercise habits, you can mitigate the risk of weight gain.

Protect lean muscle

Over time, as you lose weight on Mounjaro, it’s possible you may also lose muscle. Exercise protects both the quality and quantity of lean muscle, Dr. Wittwer explains. 

“Larger amounts of lean muscle mass result in better insulin sensitivity,” she says. “This helps to improve glucose utilization and influences your body’s ability to use excess fat storage for energy.” 

As your body’s insulin sensitivity improves, you also may have less of a reliance on GLP-1 medications. 

Improve overall health

Beyond weight loss, a solid exercise routine may improve overall health in the long term by lowering blood pressure, boosting mood, improving the quality of sleep, and reducing inflammation throughout the body.

What exercises should you do while taking Mounjaro?

If you’re taking Mounjaro, or a semaglutide like Ozempic, an exercise plan that combines cardiovascular and strength training is your best bet for success. “Cardiovascular exercise helps burn calories and improve fitness, while resistance exercise helps maintain lean body mass and an optimal metabolism,” Dr. Stanford says.

The Centers for Disease Control and Prevention recommends a baseline of 150 minutes per week of moderate-intensity exercise. Specific types of activities include:

• Walking briskly (at a 20-minute-per-mile pace or faster)
• Using a cardio machine at the gym, such as the elliptical or rower
• Swimming 

The CDC also recommends doing strength training two days per week. TJ Mentus, a personal trainer who has worked with clients taking GLP-1s, points out that strength training is especially important for those on Mounjaro. “We need to keep muscle in order to have a healthy, functioning body,” he says.

Some strength exercises Mentus suggests include:

• Doing compound exercises such as squats, presses, lunges, and rows
• Using resistance bands or free weights 
• Taking a strength-focused class at a gym, such as BodyPump or Pilates

Establishing an exercise routine on Mounjaro 

One of the most difficult aspects of exercising is getting started. Mentus suggests the following tips for creating and maintaining your fitness routine:

• Schedule your workouts: Block off your calendar during a time you know you can exercise without interruption.
• Start with the basics: If you’re new to exercise, start with walks and bodyweight movements to ease yourself into the routine.
• Set exercise-related goals each week: Make a goal to exercise a certain number of days or for a certain amount of time.
• Find accountability: Ask a friend to work out with you, as studies show you’re more likely to exercise when it’s social. 

Always check in with your healthcare team when you’re starting a new workout to make sure it’s safe for your health history and accommodates any preexisting conditions.

The bottom line

If you are taking Mounjaro, you can lose weight without exercising. However, medical professionals strongly suggest combining Mounjaro with exercise and a healthy diet to minimize unwanted side effects and better contribute to your overall health.

Exercise combats a known Mounjaro side effect—muscle loss—through building and maintaining lean muscle. It also burns calories and boosts metabolism. 

Weight loss is an inherently personal process because there are many factors that may affect your success. If you’re on Mounjaro or considering taking it, consult with your healthcare provider to find the best treatment plan.