It may seem counterintuitive to bulk up while trying to shed pounds. But building muscle – and muscle preservation – is actually very important for a healthy body, even during weight loss.
How to Preserve Muscle During Weight Loss
Cutting calories is one way to lose weight. Though effective, a focus on reducing caloric intake alone can backfire by causing the body to lose muscle along with fat. Here’s how to ensure muscle preservation and kick unwanted weight.
- Make exercise a habit, not an occasional activity. Strive for 4-6 half-hour workouts a week.
- Include resistance training, like free weights or reps with resistance bands.
- Include endurance activities, like long-distance walking, biking or jogging.
- Prioritize plant-based protein in the diet, like beans, nuts, tofu and lentils.
Why is It Important?
Muscle weighs more than fat, which means assessing your weight loss goals may become a bit complicated. But the number on the scale doesn’t tell the whole story. Muscle preservation is essential for the body to function properly – and for quality of life!
One reason it’s important to maintain muscle during weight loss is because muscle tone can help prevent injury. Think about it – daily tasks require the ability to lift and carry objects, climb stairs, and move about comfortably. Losing muscle can not only make simple tasks like lifting a laundry basket difficult, but it can actually cause injury. Straining to complete everyday chores can lead to pulled or torn muscles, dislocated joints, and worse.
Balance is another reason muscle preservation is important. Having a strong core and limbs is vital when it comes to stepping in and out of the shower, reaching for things on the top shelf, watering the garden, and just about every other common activity. Falls become even more prominent as we age, in part because of the normal aging process of losing muscle mass.
Maintaining muscle as you age is not only a wellness booster; it’s essential for preventing injury and staying safe. (This is even MORE important when losing weight with a GLP-1 medication!)
Muscle Loss Can Disrupt Insulin and Metabolism
For those with weight loss in mind, it’s also important to note that rapid muscle loss can actually disrupt metabolism. How, exactly? The body responds to muscle loss by dropping energy expenditure, meaning fewer calories are burned at rest. This can make it more difficult to keep the weight off.
Muscle preservation is also needed for insulin regulation. Loss of muscle mass can alter insulin resistance, elevating a person’s risk of developing diabetes. Remember, the goal isn’t just hitting a specific number on the scale – it’s doing so in a way that maintains overall health and wellness.
How Much Does Protein Play a Role?
General guidelines suggest getting 0.8 grams of protein per kilogram of body weight per day. But what about during weight loss? In this case, 1.2 grams/kg is a more appropriate goal. Of course, this may change based on unique factors, like existing conditions, age, height, exercise frequency, and whether a person is pregnant. Talking about goals with a healthcare provider is a good way to set a clear plan for protein intake.
Protein is essential for healthy muscle mass and muscle quality – both of which are important. While protein supplements can be one strategy, prioritizing a variety of protein-rich foods as part of a healthy diet is the best bet for muscle preservation during weight loss.
