Weight loss should not come at the expense of muscle loss!
Whether you are using the new FDA approved weight loss medications or having bariatric surgery, you could lose a significant amount of lean muscle along the way if you are not careful.
When you lose muscle mass and have excess body fat you are at risk for sarcopenic obesity. Losing muscle mass can result in a decreased metabolic rate, poor physical function, and higher risk for other chronic diseases such as type 2 diabetes, cardiovascular disease, and osteoporosis.
That means, while you are losing weight, it’s VERY important to focus on more than just reducing the number on the scale. More and more research tells us that Muscle preservation is the real key to long term health and weight loss success.
Here are some tips for Avoiding Sarcopenic Obesity:
- Incorporate Light Strength Training: resistance exercises, such as weightlifting or bodyweight exercises (modified planks, squats, pushups, etc.), can help you maintain muscle during weight loss. These exercises stimulate muscle growth and help preserve lean body mass. Aim for two to three sessions per week in between other cardiovascular exercise (biking, walking, swimming).
- Prioritize Protein Intake: 90 grams of high-quality protein each day will support muscle growth and repair. Include 30 grams of high-quality protein at breakfast lunch and dinner. UNJURY® Protein as well as eggs, lean meats, fish, poultry, and dairy products are all high-quality protein sources that can help build or preserve muscle.
- Track Your Progress: use a body composition scale, grip strength test and other exercise tests to measure physical performance and ensure that muscle mass is being maintained or improved.
- Work With a Qualified Professional: a physical therapist, personal trainer or exercise physiologist, can provide valuable guidance and support, especially if you don’t feel comfortable in a gym. They can design an exercise program that is right for your physical abilities and help monitor your progress throughout your weight loss journey.
Remember, it doesn’t matter how you are losing weight, if you are on a weight loss journey, it’s essential to prioritize muscle in order to avoid sarcopenic obesity.
The key to success is combining resistance training and high-quality protein intake while losing weight and in maintenance. UNJURY® Protein is ideal because it is high in leucine, an important amino acid for muscle protein synthesis.