Preserving Muscle Mass During Weight Loss: What You Need to Know

When embarking on a weight loss journey, most people focus on the number on the scale. However, not all weight loss is created equal. Understanding the difference between losing fat and losing lean body mass (LBM) is crucial for long-term health and sustainability. Lean body mass is essentially everything in your body that isn't fat – muscles, bones, organs, and water. And guess what? Muscle is incredibly important for everything from boosting your metabolism and strength to maintaining good health as we age.

The Hidden Challenge of Weight Loss

Here's something many weight loss programs don't tell you: for every 3 pounds of fat you lose, you typically shed about 1 pound of lean body mass as well. This means that a significant portion of your weight loss—up to 25%—could be coming from muscle, not fat.

Now, this might sound alarming, but it's important to put this in context.

• The majority of weight loss is still fat loss, which is the primary goal for most people seeking to improve their health.

• The health benefits of significant weight loss, even with some lean mass reduction, often outweigh the risks for individuals struggling with obesity and related health issues.

The good news is, you are not powerless against this lean mass loss. We have strategies to minimize muscle loss and maximize fat burning during weight loss.

Let's explore the two most important approaches.

Strength Training: Your First Line of Defense

Think of resistance exercise, or strength training, as your secret weapon in the fight to preserve lean body mass. Study after study confirms its power. One particularly insightful study investigated the impact of combining diet with resistance exercise versus diet alone for weight loss. The results were clear: combining weight loss efforts with resistance exercise twice a week for 30 minutes, specifically targeting arms, legs, and trunk, led to significantly better fat loss and greater preservation of lean body mass compared to just dieting.

Why does this work?

• Muscle tissue burns more calories at rest than fat tissue. By maintaining and even building muscle through resistance exercise, you boost your metabolism, making it easier to burn fat.

• Resistance training sends a powerful signal to your body: "Hey, I need these muscles! Don't break them down for energy!" This helps prioritize fat as the primary fuel source during weight loss.

No-Equipment Compound Exercises You Can Do Anywhere

You don't need an expensive gym membership to protect your muscle mass. These compound movements engage multiple muscle groups simultaneously, delivering maximum benefit in minimal time:

For Lower Body:

• Squats: Stand with feet shoulder-width apart, bend your knees as if sitting in a chair, then return to standing.

• Lunges: Step forward with one leg, lower your hips until both knees are bent at 90-degree angles, then push back to start.

• Glute bridges: Lie on your back with knees bent, feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top.

  
  

For Upper Body and Core:

• Push-ups: Begin in a plank position, lower your chest to the floor, then push back up. Modify by keeping knees on the floor if needed.

• Plank holds: Support your weight on forearms and toes while keeping your body in a straight line.

• Superman exercise: Lie face down, then simultaneously lift your arms, chest, and legs off the floor.

  
  

Full Body Movements:

• Burpees: Begin standing, drop into a squat position, kick feet back to a plank, return to squat, then jump up.

• Mountain climbers: Start in a plank position, then alternately bring each knee toward your chest in a running motion.

  
  

Aim to perform strength training at least twice weekly, focusing on all major muscle groups. 20-30 minutes per session can make a significant difference in preserving your hard-earned muscle. Even shorter, regular sessions are better than sporadic long workouts. As you get stronger, gradually increase the challenge. This could mean adding more repetitions, sets, resistance (if using weights), or trying more challenging variations of exercises.

Protein: The Building Block of Muscle Preservation

The second critical component for maintaining lean body mass is adequate protein intake. Protein is often hailed as the king of nutrients for weight loss and muscle preservation, and for good reason. It's essential for building and repairing muscle tissue, and it also helps you feel fuller for longer, which can aid in calorie control.

However, let's inject some critical thinking into the "more protein is always better" mantra. While adequate protein is crucial, simply shoveling down excessive amounts of protein isn't necessarily the golden ticket to lean body mass preservation, and it might not even be optimal for overall health. Just eating more protein without exercise won't magically transform you into a bodybuilder.

How Much Protein Do You Need?

The general recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, this is the minimum to prevent deficiency, not the optimal amount during weight loss or for active individuals.

For those losing weight while exercising regularly, research suggests consuming 1.2-1.6 grams of protein per kilogram of body weight. Importantly, if you're overweight, this calculation should be based on your ideal or adjusted body weight, not your current weight.

In practical terms, this typically translates to 20-35 grams of protein per meal for most adults. Spreading your protein intake throughout the day is better than consuming it all at once.

Quality Protein Sources

While quantity matters, so does quality. Here are excellent sources to consider:

Animal Products & Fish:

• Chicken Breast: 3 ounces of cooked chicken breast contains about 25 grams of protein.

• Lean Beef: 3 ounces of lean ground beef contains about 22 grams of protein.

• Turkey Breast: 3 ounces of cooked turkey breast contains about 24 grams of protein.

• Salmon: A 3-ounce serving of cooked salmon contains about 22 grams of protein.

• Tuna: 3 ounces of canned tuna provides around 20 grams of protein.

• Eggs: Two large eggs offer about 13 grams of protein.

• Cottage Cheese: Half a cup of cottage cheese contains about 14 grams of protein.

• Greek Yogurt: A typical 6-ounce serving of Greek yogurt can pack around 17-20 grams of protein.

  
  

Plant-Based:

• Lentils: One cup of cooked lentils contains about 18 grams of protein.

• Quinoa: One cup of cooked quinoa provides about 8 grams of protein. You can easily pair it with other protein sources like beans or lentils to reach your goal.

• Chickpeas: One cup of cooked chickpeas contains about 15 grams of protein.

• Beans (Kidney, Black, Pinto): One cup of cooked beans provides around 15 grams of protein.

• Tofu: Half a cup of firm tofu provides roughly 20 grams of protein.

• Edamame: One cup of shelled edamame contains about 18 grams of protein.

• Hemp Seeds: 3 tablespoons of hemp seeds offer about 10 grams of protein. They are easy to add to smoothies or salads.

  
  

This list provides a good starting point for incorporating protein into your diet, whether you choose plant-based sources, animal products, or a combination of both.

Convenient Protein Options

For busy days when whole food preparation is challenging, protein supplements can be valuable tools:

• Protein shakes made with whey, casein, or plant-based proteins

• Ready-to-drink options like Fairlife High Protein shakes (which provide 30g of protein per bottle) or Protality, offer convenient ways to boost your protein intake

  
  

Putting It All Together: Your Lean Body Mass Preservation Plan

Losing weight and keeping it off is a journey, and preserving lean body mass is a crucial part of that journey. Here’s your action plan:

1. Embrace Resistance Exercise: Make it a non-negotiable part of your routine – aim for at least two 30-minute sessions per week focusing on major muscle groups.

2. Prioritize Adequate Protein: Ensure you're getting enough high-quality protein from a variety of sources in your diet. Don't fall into the trap of excessive protein intake; focus on balanced nutrition.

3. Focus on Sustainable Habits: Weight loss and lean body mass preservation are long-term goals. Build sustainable habits that you can maintain over time, including regular exercise, a balanced diet, and mindful eating practices.

   
   

By following these guidelines, you can ensure that the weight you're losing is primarily fat, not the metabolically active lean tissue that helps keep you strong, functional, and metabolically healthy for the long run. Your weight loss journey should be about improving your health, not just changing a number on the scale. By preserving lean body mass, you're setting yourself up for sustainable results and better overall wellness.

If you'd like to discuss your personal situation and receive individualized advice, schedule an appointment with the Institute for Diabetes, Endocrinology, Adiposity, and Longevity today.

Till next time,

Dr. Koren

References:

1. Brennan AM, Standley RA, Anthony SJ, et al. Weight loss and exercise differentially affect insulin sensitivity, body composition, cardiorespiratory fitness, and muscle strength in older adults with obesity: a randomized controlled trial. J Gerontol A Biol Sci Med Sci. 2021;76(11):1943-1952.

2. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

   British Journal of Sports Medicine 2018;52:376-384.

   
   

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