The role of muscle in weight loss: beyond the scale

When it comes to losing weight, it's crucial to understand the importance of building and maintaining muscle. Weight loss efforts often lead to muscle loss, which can be counterproductive to achieving long-term health. Strong muscles enhance your body's metabolic efficiency and play a vital role in overall health.¹

Muscle's impact on metabolism

Muscles play a pivotal role in boosting metabolic rate. Unlike fat, muscle tissue is metabolically active, meaning it burns calories even when you’re not moving.¹ This difference underscores why those with greater muscle mass tend to have higher resting metabolic rates. 

A study found that ten weeks of resistance training increased resting metabolic rate by 7% and reduced fat weight by 1.8 kg in healthy adults.¹ Therefore, incorporating strength training not only aids in muscle retention but also promotes a more efficient metabolism.

Building muscle: vital for long-term health

Strength training is a formidable tool in fighting obesity and preserving muscle mass. It’s especially beneficial during weight loss, as it helps retain muscle that might otherwise be lost through dieting alone.² 

Additionally, strength training has been shown to improve insulin sensitivity, thereby reducing the risk of type 2 diabetes and other metabolic disorders.² Before beginning any new exercise regime, especially those involving resistance training, it's advisable to consult with a healthcare professional.

Balancing diet and exercise

Balancing diet and exercise is key to keeping muscles strong and losing fat effectively. One study found that eating a healthy diet, which includes plenty of vegetables, whole grains, and protein, can help maintain muscle mass over many years. Eating a variety of nutritious foods is important for muscle health.³

The study also found that a diet high in fruits, vegetables, and whole grains can reduce inflammation and improve muscle strength. These foods work well with regular strength training to keep muscles healthy and strong.³

Additionally, a study on middle-aged women participating in a weight loss programme found that combining diet and exercise provided the most significant benefits. Participants experienced better maintenance of lean body mass, reduced body fat percentage, and enhanced overall health.⁴ This underscores the importance of a holistic approach to muscle and health management.

The numan take

Understanding the important role of muscle in weight loss helps us see health in a new light, beyond just the numbers on the scale. By focusing on building muscle through strength training and eating a balanced diet, you can boost your metabolism, improve your health, and manage your weight in a sustainable way.

References

1. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. https://doi.org/10.1249/JSR.0b013e31825dabb8 

2. Lopez, P., Taaffe, D. R., Galvão, D. A., Newton, R. U., Nonemacher, E. R., Wendt, V. M., Bassanesi, R. N., Turella, D. J. P., & Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta‐analysis. Obesity Reviews, 23(5), e13428. https://doi.org/10.1111/obr.13428 

3. Davis, J. A., Mohebbi, M., Collier, F., Loughman, A., Staudacher, H., Shivappa, N., Hébert, J. R., Pasco, J. A., & Jacka, F. N. (2021). The role of diet quality and dietary patterns in predicting muscle mass and function in men over a 15-year period. Osteoporosis International, 32(11), 2193–2203. https://doi.org/10.1007/s00198-021-06012-3 

4. Joseph, G., Arviv-Eliashiv, R., & Tesler, R. (2020). A comparison of diet versus diet + exercise programs for health improvement in middle-aged overweight women. Women's Health (Lond), 16, 1745506520932372. https://doi.org/10.1177/1745506520932372