REDUCE LEAN MUSCLE LOSS

Why is muscle important?

Our muscle is crucial for overall health and functionality. It enables movement, supports posture, and plays a role in metabolism. Maintaining muscle is important for our strength, mobility, and a healthy body composition.  

What’s the difference between weight loss and fat loss?   

Weight loss is an overall decrease in your body weight. Basically, weight loss includes any type of weight you’ve lost, including water weight, fat, and muscle mass. Fat loss is more specific: a reduction only in body fat.  Ideally on your weight loss journey you’ll want to lose mostly fat rather than lean muscle mass.

What happens if I lose too much lean muscle mass?   

Muscles play a vital role in physical activity and exercise. With muscle loss, the body’s ability to engage in physical activity and burn calories during exercise is compromised which can make it harder to create the necessary calorie deficit for weight loss. A lower muscle mass may also lead to a lower resting metabolic rate, meaning you’ll start burning fewer calories at rest and during exercise, which can impact your weight loss efforts. 

How can I maintain muscle mass?   

During weight loss, it's normal to lose both fat and muscle mass, as those carrying extra body fat also have extra muscle mass. However, protecting muscle mass during weight loss is important in a healthy weight loss journey. To help preserve lean muscle mass during weight loss, sufficient protein intake and regular exercise with resistance training is the key. 

Protein intake

You can help to preserve lean muscle mass during weight loss by consuming sufficient protein. Protein contains amino acids which are the building blocks of muscle. It is recommended to consume greater than 0.8g/kg of body weight. This can also result in greater energy expenditure (burning of calories) and satiety (feeling of fullness) during weight loss.¹ 

Aim to include protein-rich foods in your diet such as: 

• Meat, poultry, fish

• Eggs

• Dairy products

• Seeds and nuts

• Legumes and lentils 

Resistance training

Resistance training, also known as strength training or weight training, is the use of resistance to muscle contraction to build strength, endurance and size of muscle.² Regular exercise which includes resistance training, in combination with a hypocaloric diet, can help preserve muscle mass during weight loss. In addition, resistance training can also improve muscle strength.³ 

Incorporate resistance exercises into your fitness routine such as:

• Lifting free weights or using weight machines suited to your ability

• Bodyweight exercises 

• Using resistance bands. 

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.² 

If you are trying to lose weight and/or experiencing a low appetite, it may be challenging to meet protein needs from diet alone. High protein nutritional supplements with essential vitamins and minerals can help you meet your nutritional goals during your weight loss journey. If you have specific concerns about your health or nutrient intake, speak to your dietitian or other healthcare professional for individualised advice before taking any medication or supplement. Vitamin and mineral supplements should not replace a balanced diet.

References:

1. Gibson, A.A., et al. Healthcare (Basel), 2016. 4(3).

2. Better Health Channel Resistance Training www.betterhealth.vic.gov.au/health/healthy-living/resistance-training-health-benefits Cited 29.07.24

3. Cava, E. et al. Adv Nutrition, 2017. 8:511–9.