Tuesday, July 14, 2020

Muscle Loss And Weight Regain

The Study
In this interesting trial, 209 subjects went on an 8-week low calorie diet and lost at least 8% of their initial body weight. At the end of their weight loss, body composition was measured via DEXA scan. Over 30% of lost weight was muscle in these subjects. The amount of muscle lost was a borderline significant predictor of weight regain (p-value of .055). American Journal of Clinical Nutrition 2020; 111:536-44.

Take Home Message
It is very common to regain lost weight. A big reason why this happens is that we lose muscle when we lose weight without resistance training. Muscle burns 3 times as many calories as fat and muscle loss can have a negative and significant impact on metabolic rate. 

This study shows that the amount of muscle lost during the weight loss process tended to predict weight regain. The good news is that there is a highly effective way to limit the amount of muscle lost as you lose weight. You simply lift weights 2-3 times a week. Weight lifting is often overlooked by those attempting to lose weight but is essential if you want to keep the weight you lose off for good.

No comments: