Many people would like to lose weight and hope to have lean and toned bodies when they are at their goal weight. Unfortunately, when you lose pounds, the weight you lose can be more than just fat. Weight loss also can result in loss of lean muscle mass. You should take steps to protect and build lean body mass during the weight loss process.
Importance of Protein
The building block of muscle is protein. Adequate dietary protein intake can help maintain and build muscle mass during weight loss. Lean protein sources include fish, chicken and eggs. Whey-based protein drinks are a source of quick, easily digested protein. Following a diet that draws 35 percent of your daily calorie needs from lean protein sources can help you lose weight and maintain and build muscle mass.
Importance of Muscle
Consider muscle mass to be your calorie-burning furnace. The more muscle mass you have, the more calories you can eat and still lose weight or maintain your weight loss when you are done losing weight. Muscle is also tighter and more compact than fat, so you will look smaller at a heavier weight.
Strength Training
Strength training is an essential part of preserving and building muscle mass. Start with body-weight exercises that engage the large muscles of your body. Begin with push-ups, lunges, squats and pull-ups. Continue to challenge yourself by adding weights or resistance bands to your exercise plan. Strength-train two to three times a week. Your muscles need time to heal and repair themselves in between training sessions.
Measuring Progress
Avoid relying solely on the scale to measure your progress for losing fat and gaining and maintaining lean muscle mass. Sore muscles retain fluid, so the scale reading might even bounce after a challenging strength workout. Use a tape measure or a pair of jeans to track your body's changes over time. Consider having your body fat percentage measured. One method is to find a trainer who measures body fat percentage with calipers. Try to have the same person measure over time for consistency. The downward trend is what is important.
References
- PubMed.gov: Increased protein intake reduces lean body mass loss during weight loss in athletes
- PubMed.gov: Dietary protein for athletes -- from requirements to metabolic advantage
- Mayo Clinic: Metabolism and weight loss -- How you burn calories
- CDC MMWR: Trends in Strength Training --- United States, 1998--2004
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