STAY STRONG: PROTECT MUSCLEWHILE LOSING WEIGHT

When you embark on a weight-loss journey—whether through lifestyle changes, weight-loss medications, or surgery—your body undergoes significant shifts. While the goal is to shed fat, a common and often overlooked side effect is the loss of lean muscle mass.

Our bodies naturally get energy from the food we eat. When we consume fewer calories, the body may begin to break down muscle tissue to meet its energy needs. Protecting this muscle is vital for long-term health and success.

Why Muscle Matters

Muscle tissue is metabolically active, meaning it burns more energy than fat tissue, even when you are resting. Preserving your muscle during weight loss is key for several reasons:

• Boosts Metabolism: Maintaining muscle helps you keep weight off over time.

• Enhances Strength: It keeps you functional and strong for daily activities.

• Improves Body Composition: It helps ensure the weight you lose comes primarily from fat.

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Two primary strategies can help you maintain muscle: increasing protein intake and prioritizing strength training.

Strategy 1: Plan for Protein

Protein provides the building blocks your muscles need to repair and maintain themselves.

The Recommendation

A general guideline is to consume at least 0.36 grams of protein per pound of body weight. For example, a person weighing 200 pounds should aim for at least 72 grams of protein daily.

Note: Your specific needs may vary, and you may require more protein during active weight loss.

Getting Started with Protein

• Aim for Consistency: Try to get 20–30 grams of protein at each meal.

• Prioritize Quality: Focus on high-quality protein sources as part of a balanced diet.

• Consider Supplements: If you struggle to meet your goals through food alone, an oral nutritional supplement can help bridge the gap.

  
  

Strategy 2: Focus on Strength Training

Strength training forces your muscles to work against an external weight or force, which signals your body to maintain and build muscle tissue rather than break it down.

The Recommendation

Incorporate strength training into your routine at least twice a week. It’s important to balance these sessions with other forms of physical activity, such as walking or flexibility exercises.

Getting Started with Exercise

Building strength does not require specialized equipment. Effective routines can be built using several different methods:

• Body Weight: Movements such as squats, lunges, and push-ups use your own weight as resistance.

• Resistance Bands: These portable tools provide a flexible way to add tension to various exercises.

• Free Weights or Machines: Using dumbbells or gym equipment allows for precise control over the amount of resistance.

  
  

Consistency is more important than intensity when starting out. Beginning with manageable movements and gradually increasing the challenge helps your body adapt safely.

Moving Forward Safely

Maintaining muscle mass is a proactive process that supports overall health and long-term vitality. By combining adequate protein intake with regular physical activity, it is possible to achieve weight-loss goals while keeping the body strong and functional.

Before starting a new exercise program or making significant dietary changes, it is important to consult with a healthcare professional or a registered dietitian. They can provide personalized guidance tailored to specific health needs and physical conditions.

Losing weight is a major achievement for your health, but it often comes with a hidden challenge: muscle loss. Whether you are using weight-loss medications, recovering from surgery, or making lifestyle changes, your body may start breaking down muscle for energy when you eat less (p. 1).

Keeping your muscle is vital because muscle tissue burns more energy than fat—even when you’re resting. This helps you maintain your weight loss over the long term.

Here is how you can protect your strength and stay healthy during your journey.

1. Prioritize Your Protein

Protein is the building block of muscle. To keep yours strong, you need to eat enough high-quality protein throughout the day.

• Calculate Your Needs: A general starting point for adults (ages 18-64) is at least 0.36 grams of protein per pound of body weight.

  
  

  • Example: If you weigh 200 lbs, aim for at least 72 grams of protein daily.

  • Note: If you are 65 or older, experts recommend more—about 0.5g per pound.

  
  

• Space it Out: Aim for 20–30 grams of protein at every meal rather than eating it all at once.

• Mix Your Sources: You don’t have to rely only on meat. Great options include:

  
  

  • Animal Protein: Chicken, fish, beef, eggs, and Greek yogurt.

  • Plant Protein: Tofu, beans, lentils, and edamame.

  • Supplements: If you struggle to hit your goals with food alone, consider a protein shake or oral nutritional supplement.

2. Focus on Strength Training

While any movement is good, strength training is the key to maintaining and building muscle during weight loss.

• The Goal: Aim for at least twice a week.

• Ways to Train:

  
  

  • Weights: Use dumbbells, barbells, or weight machines.

  • Body Weight: Simple moves like push-ups, squats, lunges, and sit-ups.

  • Resistance Bands: Elastic bands provide a flexible way to add challenge to your moves (p. 1).

3. Build a Balanced Plate

A healthy plate isn't just protein. To feel your best, use the "quarter-plate" rule:

• ¼ Proteins: (e.g., 3oz chicken or 1 cup of tofu)

• ¼ Grains & Starches: (e.g., ½ cup cooked pasta, rice, or a large baked potato)

• ½ Fruits & Non-starchy Veggies: (e.g., broccoli, spinach, berries, or sliced peppers) (p. 2)

  
  

Pro Tip: Don't forget snacks! High-protein snacks like hard-boiled eggs, cottage cheese with fruit, or hummus with veggies can help you bridge the gap between meals.

Important Note: Always talk to your healthcare provider to determine exactly how much protein you need and which exercises are safe and right for your specific health goals.