Why is preserving muscle essential when losing weight?

When you start a weight loss process, it's natural to look at the scales and expect the numbers to go down. But have you ever stopped to think about what exactly you're losing in the process?

Not all weight loss is the same. That's why understanding the difference between losing fat and losing muscle mass is fundamental to ensuring better health, a better mood and results that really last in the long term.

Fat loss vs. muscle loss: what's the difference?

Fat functions as the body's energy reserve and reducing this excess is, in fact, the main objective of most slimming strategies, as it is associated with various chronic diseases. But the body doesn't just burn fat. When calories are reduced, whether through diet, bariatric surgery or the use of medication, the body can also use fat-free mass, including muscle, as an energy source.

Studies evaluating the effect of weight loss through calorie restriction consistently find that around 25% of weight loss is attributed to the loss of lean mass (such as muscle, water and supporting tissues). In faster weight loss processes, this loss can be even greater, reaching approximately 30%.

Why is muscle preservation so important?

Many people associate muscles only with aesthetics, but they play an essential role in the health of the body as a whole.
Blood sugar control: Skeletal muscle is responsible for around 75% of insulin-mediated glucose utilization. In other words, maintaining muscle mass can help protect against insulin resistance and type 2 diabetes.
More active metabolism: Muscles are metabolically active tissues, which means that they consume energy even at rest. Losing muscle mass can lead to a reduction in basal metabolism, making it easier to gain weight, the so-called accordion effect.
Quality of life and longevity: Over the years, loss of muscle mass (sarcopenia) can compromise mobility and increase the risk of falls, fractures and loss of autonomy, as well as having an impact on longevity.

Signs that you may be losing muscle mass.

• Decreased strength: simple activities begin to seem more difficult, such as climbing stairs or carrying objects;
• Tired more quickly: feeling of fatigue with less effort;
• Accentuated sagging: rapid weight loss accompanied by reduced body firmness;
• Weight plateau: weight loss slows down as the body uses less energy at rest;
• More frequent hunger: after weight loss, metabolic and hormonal adaptations occur, such as a decrease in basal energy expenditure and in the satiety hormone, which favor an increase in appetite and make it difficult to maintain the diet.

How to lose weight while maintaining muscle mass?

The good news is that it is possible to lose weight in a balanced way, protecting your muscles while your body loses fat. A few strategies make all the difference:

• Include strength trainingBodybuilding and other resistance exercises help to signal to the body that muscle mass should be preserved. They also contribute to greater fat loss in the process.
  
• Consume adequate protein: proteins are essential for muscle maintenance and recovery. A common recommendation is to consume around 25 to 30 grams of protein per main meal, prioritizing complete sources such as meat, eggs, dairy products or good vegetable combinations.
  
• Count on professional support: in situations of more intense weight loss, such as the use of medication or after bariatric surgery, nutritional needs may be higher, especially for protein (often above 1,0 g per kg of body weight per day).
  
  
  

This is why monitoring with a nutritionist and physical educator is essential to ensure safety and better results.

Want to understand the impact of mobility on longevity and quality of life? Read the article “Mobility and movement in life expectancy”.

Healthy weight loss goes beyond the scales.

The aim of slimming down should be to improve overall health. This means reducing excess fat without compromising the strength, vitality and functioning of the body. The next time you look at the scales, remember: the most important result is not just the number, but how your body and health are changing.

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