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.
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