Losing Muscle During Weight Loss? Here’s How To Preserve It

When our bodies lose weight, fat is not the only thing that is lost. Unfortunately, we also tend to lose muscle mass during weight loss. This can be a major concern for individuals who are trying to maintain their strength and overall health while shedding unwanted pounds.

In this post, we’ll discuss why you lose muscle during weight loss and provide tips on how to preserve it.

Why Do We Lose Muscle During Weight Loss?

There are several reasons why our bodies lose muscle during weight loss.

The main culprit is a calorie deficit. When we consume fewer calories than our body needs, it turns to stored fat and muscle for energy. When your fat percentage decreases, your body starts to break down muscle tissue to meet its energy needs.

Additionally, when we lose weight quickly through crash diets or extreme calorie restriction, our body goes into what can be described as a ‘panic mode ‘. This is a survival mechanism. Our bodies are designed to protect us from starvation, so when they sense a sudden decrease in food intake, they start breaking down muscle for energy and save fat stores for later. This is a natural response to perceived food scarcity but can lead to muscle loss if not managed properly.

Another factor that contributes to muscle loss during weight loss is lack of exercise. When we restrict calories and lose weight without incorporating strength training exercises, our muscles do not receive the proper stimulus to maintain their mass. As a result, they start to atrophy or shrink.

How To Preserve Muscle During Weight Loss

While some amount of muscle loss is inevitable during weight loss, there are ways to minimise it and preserve as much lean mass as possible. The best and most recommended way is to participate in a physical activity.

Exercising while you’re on your weight loss journey will help you maintain and build muscle. Strength training, also known as resistance training, is the most effective way to preserve muscle mass during weight loss. This type of exercise involves using weights or resistance bands to work your muscles, causing them to adapt and grow stronger.

Besides strength training, it’s essential to consume enough protein in your diet. Protein is the building block of our muscles, and without adequate intake, our bodies can’t repair and rebuild damaged muscle tissue. The recommended daily intake for adults is 0.8 grams of protein per kilogram of body weight. However, if you’re trying to lose weight while preserving muscle mass, it’s recommended to increase your protein intake to 1-1.2 grams per kilogram of body weight.

Here are a few other tips to help you maintain muscle while shedding pounds:

• Don’t cut calories too drastically: Gradual calorie reduction (no more than 500 calories/day) is recommended to prevent extreme muscle loss.
• Stay hydrated: Adequate hydration helps with muscle recovery and prevents muscle breakdown.
• Get enough rest: Adequate sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of sleep per night.

Implementing these tips can help you maintain your muscle mass while losing weight. However, it’s important to remember that losing some amount of muscle is a natural part of the weight-loss process and shouldn’t discourage or deter you from reaching your goals. 

As long as you’re eating a balanced diet, staying active, and making healthy lifestyle choices, any lost muscle mass can be regained over time.

How Can Slender Wonder Help?

The Slender Wonder program encourages a balanced approach to exercise. Your tailored exercise routine will depend on various factors, including your current fitness level, personal preferences, and any specific health considerations. 

Whether it’s a brisk walk, swimming, yoga, or weightlifting, the program ensures that you receive guidance on an exercise plan that complements your weight loss journey.

Slender Wonder understands that successful weight loss isn’t just about numbers on a scale; it’s about achieving a healthier you. 

Remember, before beginning any new exercise regimen, it’s essential to consult with a healthcare provider.  Healthcare providers ensure it aligns with your unique health needs and goals. 

So, let Slender Wonder be your partner in this holistic journey toward a healthier and happier you. Contact us today!