How can you prevent muscle loss when trying to lose weight?
No matter what weight loss plan you are following, the body will lose a combination of fat and muscle tissues. The best way to avoid large losses in muscle tissue is to follow an eating plan that is not too low in calories and to incorporate physical activity. Increasing physical activity helps to preserve muscle and promote the burning of fat. Another factor to consider is the rate of weight loss. Steady weight loss over a slow period of time favors the reduction of fat stores and limits the loss of muscle.
Over time, even a small decrease in calories eaten and a small increase in physical activity can keep you from gaining weight or help you lose weight. Around 1 pound per week is a good amount to lose. This means cutting about 500 calories from your daily eating plan. It is important that that we eat at least 1200 calories when trying to lose weight. If calories drop below this, our metabolic rate will reduce and it will stay reduced when we start eating more calories. This means it will be even easier for us to put fat back on and we may gain back more than was lost. Another drawback of eating less than 1200 calories is the fact that it will be nearly impossible to get the vitamins, minerals and other important nutrients that we need for good health.
So, the best advice to lose weight and preserve muscle is to follow the Food Guide Pyramid and to become more physically active. To make it easier to manage your weight, try to make changes in your eating behavior and physical activity that you intend to keep. Choose a healthful assortment of foods that includes vegetables, fruits, grains (especially whole grains), skim milk, and fish, lean meat, poultry, or beans. Pay attention to food labels and be sure to choose foods that are low in fat and added sugars most of the time. Whatever the food, eat sensible portion sizes to avoid excess calorie consumption. Also, don't forget to get moving. The Dietary Guidelines for Americans 2000 recommend at least 30 minutes of physical activity daily.
Selected References:
- Mahan K and Escott-Stump. Food Nutrition and Diet Therapy. 462-63, 1996
- Dietary Guidelines for Americans 2000.
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