Maintaining weight loss after a diet can be challenging, regardless of the speed at which the weight was lost. It’s not just a matter of increased appetite, but also the loss of muscle mass. Losing weight not only means losing fat but also a significant amount of muscle, which plays a crucial role in calorie burning. Unlike fat, muscles continuously burn energy, even during rest or sleep. When muscle mass is lost, the basal metabolic rate decreases, making it difficult to continue losing weight. Additionally, it becomes harder to keep off the pounds once the dieting phase is over.
This issue of muscle loss is not limited to traditional diets alone; it also occurs with new weight-loss drugs, such as semaglutide (marketed as Ozempic or Wegovy). A study conducted in 2021 and published in the New England Journal of Medicine investigated the effects of semaglutide on nearly 2,000 overweight adults over a span of 68 weeks. The results showed an impressive average weight loss of 15.3kg in the treatment group. However, the researchers also discovered that around 40% of the weight loss was due to the loss of lean muscle mass, which is unfavorable. Lean muscle not only aids in calorie burning but also contributes to strength and mobility, especially as we age.
Is there a solution to mitigate this problem? Ideally, a weight-loss drug should help patients shed pounds without compromising their metabolism. A recent study suggested that a drug called GDF15 may hold that potential. It appears to induce weight loss through two mechanisms: appetite suppression and increased muscle activity, leading to more calories burned. Researchers at McMaster University in Canada conducted a study involving two groups of mice. One group was injected with GDF15, while the other served as a control. Both groups were put on a calorie-restricted diet, and after two weeks, they all lost weight at a similar rate. However, after four weeks, the weight loss plateaued in the control group while the mice given GDF15 continued to lose weight. Furthermore, the GDF15-treated mice maintained their muscle mass and basal metabolic rate, unlike the control group.
Although further research is needed, it’s evident that a drug capable of preserving muscles during weight loss holds significant promise. In the meantime, if you want to lose weight through conventional methods, there are steps you can take to maintain your muscles and metabolic rate. The most crucial factor is ensuring an adequate protein intake in your diet as it plays a critical role in preserving muscle mass. The infamous Minnesota Starvation Experiment during World War II demonstrated the detrimental effects of low protein and fat diets, resulting in reduced body fat, crashed metabolic rates, and weakened muscle strength. To avoid this, aim for at least 50g of protein per day, obtaining it from sources such as meat, fish, eggs, tofu, and whole grains. Additionally, spread your protein intake evenly across your three main meals for optimal absorption.
Regular exercise, particularly resistance training like press-ups and squats, can also help preserve muscle mass. A study published in the Journal of Nutrition in 2011 found that overweight women who followed a high-protein, low-carb diet and engaged in daily exercise lost twice as much belly fat as those on a low-protein diet. Furthermore, the high-protein group gained an average of 3lb more muscle.
Taking these steps can positively impact your weight loss journey and promote the preservation of muscle mass, ultimately aiding in weight maintenance.
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