Working Together is Better Than Working Alone.

Amy has asked Sophie Pavey from Strengths Roots Fitness to give her take on the best ways to loose weight, build strength and make it a life long habit not a quick fix

It’s time to address an elephant in the room. We’re not about weight loss or slimming at Strength Roots Fitness. That’s true, we’re not – we’re all about being strong and healthy. The fact is, though, some of our ladies ARE. Another fact – an inescapable fact - if you ARE trying to loose weight, it’s absolutely crucial to train. Strength is everything – and building healthy muscle will make it easier to burn calories. Fewer calories in, combined with burning more calories, equals the magic formula to weight loss.

Be Wise with Weight Loss Jabs

Sophie has had so many questions lately, and seen so much discussion online, about weight loss jabs. It’s time to talk about it. The first thing Amy would say is they aren't weight loss jabs. Ozempic, Mounjaro, Wegovy – whatever you’re considering or already using, the overall idea is that they keep you feeling fuller longer and they do that by shifting the amount of hormones you produce. This should help you avoid reaching for snacks or making unhealthy choices -some call this reducing the food noise. And that’s the keyword. SHOULD. 

Amy has said it before and Sophie from Strength Roots agrees these medications are not some magic bullet or miracle cure. They’re prescription medications and as such, there could be side effects and contraindications. Sophie dosen't recommend or advise against medical weight loss treatments she leaves those decisions to medical professionals such as Amy, but she accepts that many people choose them. Ultimately, the risks of being overweight are numerous and well-documented. As with any treatment, if the benefits outweigh the risks, that’s a matter of personal choice.

What we have noticed is that much of the bad press – headlines about ‘Ozempic Face,’ saggy skin, or someone getting ill (from dehydration, as it goes) – relates to incidents or occurrences that could, if not be avoided, then can certainly be mitigated. Weight loss medication works best alongside healthy habits. And remember, those healthy habits are what you’ll need to keep the weight off once the medication stop.

Listen to Your Body

Weight loss medications are designed to curb your appetite, but it’s still important to recognise when you’re hungry and fuel your body. When you’re not getting hungry, not craving snacks, and thus eating much less, it’s especially important to eat well. Eat when you're hungry – good food, not processed crap, but real food full of nutrients. Stop eating when you’re full up, regardless of what's left on the plate - the days of being guilt-tripped by Grandma to leave a clean plate are gone! If eating rubbish has helped pile on the pounds, that needs addressing if you're going to stay a healthy weight long-term. And, when you're eating far less, you need to put good stuff in your body, now more than ever. 

Fuel Feed Feel

Healthy Eating on Weight Loss Medication

Nutrition matters hugely for health, energy, and maintaining results. The best plan is balanced, nutrient-dense, and sustainable rather than extreme.

• Prioritise protein: Aim for 0.8g - 1g of protein per kg of body weight daily (e.g. lean meat, chicken, fish, eggs, Greek yogurt, tofu, beans). Protein helps protect muscle mass while you’re losing fat. High-protein meals also help you feel fuller for longer.

• Choose fibre-rich carbs such as wholegrains, oats, quinoa, fruit, and plenty of vegetables to keep digestion healthy and support fullness. 

• Healthy fats like moderate amounts of olive oil, nuts, seeds, and oily fish support hormone health and brain function.

• Stay hydrated. Weight loss jabs work by slowing digestion; water and herbal teas help prevent constipation and dehydration.

• Small, balanced meals are best. As appetite is reduced, focus on quality over quantity. Each meal should include protein + fibre + healthy fat.

• · Limit – ideally eliminate - ultra-processed foods. Processed snacks, pastries, and takeaways give empty calories and can keep poor habits alive.

• Low appetite: Focus on nutrient density (e.g. smoothies, soups, protein shakes if solid meals are difficult).

Protein and strength training are extra important to maintain bone density and muscle mass, and this is especially true if you’re approaching or in perimenopause. A diet rich in lean proteins, vegetables, whole grains, and healthy fats works best. You’ll be fuelling your body properly while the weight loss medication reduces overeating.

Hydration, Hydration, Hydration

It’s easy to mistake thirst for hunger. Keeping up your water intake can make a substantial difference to energy and digestion – and many of the problems allegedly ‘caused’ by weight loss medication are actually down to dehydration. So-called ‘Ozempic face’ is exacerbated by poor nutrition and low fluid intake coupled with rapid weight loss. Some people choose to take electrolytes. Electrolytes are minerals (sodium, potassium, magnesium, calcium) that:

• Regulate hydration and fluid balance.

• Support muscle contractions (including heart function).

• Help prevent cramps, fatigue, and dizziness.

• Aid nerve signalling and recovery after exercise.

When training, you lose electrolytes through sweat. Weight loss medication can also cause nausea, reduced appetite, or dehydration, making electrolyte balance even more important. It’s also thought that electrolytes have further benefits when you’re working out or strength training, such as better recovery and reduced risk of cramps.

Best Ways to Take Electrolytes

It’s always best to take nutrition directly from your diet before resorting to supplements. Electrolytes can be found in lots of everyday food items. Here’s a food-first approach:

• Potassium: bananas, avocados, spinach, sweet potatoes

• Magnesium: nuts, seeds, dark chocolate, leafy greens

• Calcium: dairy, fortified plant milks, leafy greens

• Sodium: a pinch of sea salt in meals (don’t overdo it)

Electrolyte drinks or powders are good for training days, but be sure to choose low-sugar or no-sugar options to avoid those dreaded empty calories. At A L Medical we don't favour one over a another and there are lots of great ones out there but Amy herself loves Neutonic electrolytes ready made best served straight form the fridge

Keep On Moving

We’re not advocating smashing the gym every day or running 30km a week. Strength training three times a week and getting your steps in will optimise your weight loss efforts AND help you stay strong and toned – again, helping minimise the risk of sagging skin from rapid weight loss. Insofar as training and fitness go, regular strength training and 10,000 steps a day is a good plan for anyone. 

But remember, whether you’ve chosen weight loss medication, or a more traditional diet, or you’re training purely for strength, progress isn’t just about numbers on the scales. The real wins are confidence, increased energy and improved health too. Training with Sophie in small group sessions helps with motivation and accountability. Individuals who train together get strong together – there’s strength in numbers, literally.

If your interested in knowing more about how Sophie can help you on your journey Contact her on the link below and start getting stronger. You'll be glad you did.

Contact Sophie