Why do I care about the status of my patient’s skeletal muscle mass? Well, ultimately I see maintaining your muscle mass and physical abilities as one of the keys to your longevity, well-being, and independence. Underneath the desire for weight loss is ultimately a person who wants their health improved upon and maintained—- for the long haul.
And if we’re looking at health for the long haul, the last thing I want is a substantial decline in skeletal muscle mass during medical weight loss treatment. The reality though that if a person is losing weight rapidly i.e.: greater than 3-5 pounds a week— such as when on an anti-obesity medication, participating in intensive lifestyle interventions, or after bariatric and metabolic surgery—- there is a risk for skeletal muscle mass loss too. So while the numbers on the scale might be declining to a person’s liking— I head some caution because it may not be all adipose cells (fat cells).
What is Skeletal Muscle Mass?
So before I go into how to preserve skeletal muscle mass, let’s first define what skeletal muscle mass is and why it’s important. Skeletal muscle mass refers to the total weight or amount of muscle tissue in the body that is attached to the skeleton. It is the type of muscle responsible for voluntary movements, such as walking, running, lifting weights, and performing everyday activities. I want you to have your muscles so that you can continue to get out of bed, take care of yourself, and function to the best of your abilities for the long haul. Sure, it would be cool if you were “ripped”—- but that’s not why I focus on the well-being of your musculoskeletal system.
I focus on the well-being of the skeletal muscle mass and the musculoskeletal system because skeletal muscles can serve several important functions in the body:
- Movement: Skeletal muscles work in coordination with bones and joints to produce movement. They contract and generate force, allowing us to perform various activities and maintain posture.
- Metabolism: Skeletal muscle is metabolically active tissue. It plays a significant role in energy expenditure and helps regulate metabolism. Muscle tissue requires energy, even at rest, contributing to calorie burning and overall metabolic rate. In fact, increasing skeletal muscle is key in weight management as it helps prevent weight regain or weight recurrence.
- Strength and Power: Skeletal muscle provides the strength and power necessary for physical activities and tasks.
Maintaining and preserving skeletal muscle mass is essential for overall health and well-being. Regular exercise, particularly resistance training and adequate protein intake, are important for promoting muscle growth and preventing muscle loss over time.
Why do we lose muscle mass during weight loss?
- Inadequate protein intake- protein is the building block for our muscles, tissues, enzymes, and hormones. It is important to include adequate protein in the diet. I often advise patients to aim for approximately 80-100 grams of protein throughout the day and to aim for equal distribution of protein throughout the day. So if a person is having 5 meals a day, this would be 16-20g with each meal; if a person is having 3 meals a day, then 25-35grams of protein at each meal and If a person is having 2 meals daily, then aim for 40-50g at each meal. By including adequate protein in your diet, you provide your body with the necessary amino acids to repair and rebuild tissue and promote muscle growth and recovery.
- Reduced physical activity- as a person is losing weight, sometimes they’re fatigued and do not engage in strength training or resistance training. However, it is important to begin to incorporate strength training into your daily routine. It is recommended to participate in muscle strengthening and resistance training at least 2 times a week.
- Hormonal Changes associated with the stress of weight loss on the body— cortisol increase.
So, what’s the takeaway?
Let’s ensure our skeletal muscle mass is not lost during active weight loss.
How do we do that?
By monitoring your muscle mass during weight loss, maintaining an adequate protein intake in the diet, and engaging in strength training activities.
As always, I’m wishing you health and success on your wellness journey. If you’re ready to lose weight, gain health, and transform your well-being schedule a video call here today
Dr. Nikita Shah
