The weight loss space has evolved rapidly over the last few years. If you’ve been trying to lose weight recently, you’ve probably wondered whether you should start tracking macros or whether taking a GLP-1 medication might be the better option.
As a certified personal trainer, certified macro coach, and founder of the Simply Strong App, I’ve worked with hundreds of women who have achieved weight-loss success with both approaches. And the truth is, this really isn’t an either/or conversation, as both macro tracking and GLP-1s solve different problems – and for many women, they actually work best together.
Let’s talk about the differences and how they can work together to help you achieve your weight loss goals.
My Background
Before we dive into this potentially heated topic, I want to share a little bit about me and my background. I’m a certified personal trainer and nutrition coach who has spent years helping women lose weight through strength training, sustainable nutrition habits, and, sometimes, macros.
I’m also the founder of the Simply Strong App, where we help women build muscle, improve body composition, and create healthy and sustainable fitness habits that actually last.
Over the past few years, I’ve also had the opportunity to work with many women who have decided to utilize GLP-1 medications as a tool on their weight loss journey. Through this experience, one thing has become abundantly clear: the women who combine medication with strength training and smart nutrition almost always have the best long-term results.
What Is Macro Tracking?
Macro tracking simply means paying attention to the nutritional components of the food you’re eating, specifically the protein, carbs, and fats. It’s similar to counting calories, but instead of just tracking overall calories, you’re breaking it down into the specific macronutrients, which allows you to ensure you’re getting enough protein to support muscle while balancing carbs and fats based on your goals.
Tracking macros helps teach you portion awareness, how to build balanced meals that align with your goals, and allows you to have flexibility to eat foods you enjoy.
Benefits of Macro Tracking
- Helps preserve and build lean muscle
- Encourages sustainable eating habits
- Doesn't eliminate food groups
- Helps you understand nutrition
The biggest benefit, in my opinion, is that you’ll learn the nutritional makeup of food so you can make informed choices and actually understand the needs of your body.
What Are GLP-1 Medications?
GLP-1 medications are prescription medications that were originally developed to help manage blood sugar for those with diabetes, but are now commonly prescribed for weight loss (among other related things).
GLP-1s can work by helping you:
- Feel fuller longer
- Reduce appetite
- Quiet “food noise”
- Slow stomach emptying
- Reduce food cravings
- Eat fewer calories naturally
For many people, adding these medications as a supportive tool during weight loss has made the journey a lot easier. This is especially true for those who deal with constant food noise and hunger
Macro Tracking vs. GLP-1: The Biggest Difference
Macro tracking helps increase your awareness of food to support behavior change. GLP-1 medications help signal your body to decrease hunger and the urge to overeat. Neither one of these approaches is better than the other. And neither one guarantees long-term success if certain lifestyle changes and habits aren’t also in place.
Macro tracking is a longer, slower learning process, whereas starting a GLP-1 medication tends to have an immediate effect. Tracking macros teaches you invaluable information about how to properly fuel your body, while GLP-1s help make it easier to eat in alignment with your body's needs.
Can You Do Both?
Yes, absolutely! And this is often my favorite approach. Many people falsely assume that because they’re eating less on a GLP-1, they don’t need to pay attention to nutrition. In reality, nutrition becomes even more important when taking a GLP-1.
For many, when appetite drops dramatically (as is often the case on a GLP-1), protein is the first thing people start missing in their diet. Without enough protein and regular strength training, you drastically increase your risk of losing muscle mass during weight loss. Loss of muscle mass is detrimental to your physical health and longevity.
That's exactly why I encourage women on GLP-1 medications to prioritize:
- Protein at every meal
- Progressive strength training
- Daily movement
- Hydration
- Adequate fiber
- Sleep
Having these habits in place will help maximize fat loss while preserving muscle.
Who Should Choose Macro Tracking?
First, I want to be clear that I believe everyone should spend some time learning how to track macros and get a better understanding of food. That said, macro tracking may be a great option if you:
- Want to lose weight naturally
- Enjoy learning about nutrition
- Have manageable hunger levels
- Want long-term lifestyle changes
- Are willing to practice consistency
Who May Benefit from a GLP-1?
GLP-1 medications are not for everyone and must be approved by a licensed medical provider. GLP-1 medications may be worth exploring if you:
- You've struggled with obesity for years
- Hunger feels overwhelming despite healthy habits
- Have a medical condition that makes weight loss more difficult (i.e., PCOS, menopause, etc.)
- Previous attempts haven't been successful
- Your physician believes you're a good candidate
There is absolutely no shame in using medical tools like prescription weight loss medication when they're appropriate. The goal isn't to prove you can lose weight the “hard way” or the “right way,” it’s to improve your overall health and wellbeing.
My Recommendation
Whether you choose macro tracking, a GLP-1 medication, or both together, I am a firm believer that every woman should also focus on building strength. Muscle is one of the best investments you can make for your metabolism, bone health, confidence, and long-term independence – things that all become increasingly important as we age.
Weight loss is an important piece of the puzzle, but strong, healthy bodies age better and are more capable and independent, so I recommend making that a top priority on your weight loss journey.
My Favorite GLP-1 Providers
If you're considering a GLP-1 medication and would like to seek convenient care via an online telehealth clinic, these are providers I've had positive experiences with and feel comfortable recommending. As always, discuss your options with a licensed healthcare provider to determine what's appropriate for your individual health needs and do your own research.
Josie
What I like:
- Strong focus on women's health from a hormonal care perspective
- Menopause and perimenopause support
- GLP-1 care alongside hormone-related care
- Education-focused approach
A great option for women navigating midlife hormonal changes.
Check out Join Josie HERE.
Willow
What I like:
- Lowering the barrier to entry
- Straightforward pricing
- User-friendly process
Great for women who are seeking cosmetic (10-20 lbs) weight loss and don’t necessarily meet traditional BMI requirements.
Check out Willow HERE.
Emerge
What I like:
- Competitive pricing
- Great customer service and community
- Feels like a smaller company
Often a good choice for women wanting a community-focused and supportive environment.
Check out Emerge HERE.
Closing Thoughts
The “best” way to lose weight is the sustainable way that includes the adoption of habits that you can carry with you long-term. Both macro tracking and GLP-1 medications can help you lose weight, and you can pair them together for optimal results.
A lot of women thrive with macro tracking alone and find everything they need there. But some women struggle despite doing “all the right things” and need a little extra help to see the scale move and benefit tremendously from adding a GLP-1 medication.
Most of the women that I have worked with personally have seen the greatest success by combining the medication with high-protein nutrition and consistent (structured) strength training. Whichever path you choose, remember that sustainable habits will always prevail and that your goal should not only be to lose weight but also to protect and care for your aging body, allowing you to remain active and capable as you age.
As a personal trainer, macro coach, and women’s weight loss specialist, I am fully supportive of both weight loss methods and believe strongly in strength training as a way to build muscle to support your body for decades to come.
If you’re looking for a strength training program that’s designed specifically for women over 35 who want to look and feel their best while prioritizing muscle through aging, check out the Simply Strong App. Our workouts are designed to help you build muscle, preserve lean mass through weight loss, and create healthy and sustainable habits that last. Whether you’re tracking macros, taking a GLP-1, or utilizing both, the Simply Strong App will support your journey, and you’ll be doing it alongside hundreds of other women on a similar path.
