Can Muscle Loss Predict Weight Gain?

Weight loss is achievable for many people, but keeping the weight off can be a challenge. Research shows that maintaining muscle mass is crucial to keeping lost weight off.

Scientists studied weight loss and maintenance in people who were randomly divided into three groups: diet only, diet with cardio training and diet with strength training. Muscle loss was closely monitored. The diet group lost about 21 pounds of muscle, the diet and cardio group lost about 5 pounds, while the strength training group gained about 8 pounds of muscle (and lost fat at the same time).

One year later, all participants had regained some of the lost weight, but the strength training group tended to gain less.

The researchers suspect that muscle loss is associated with an increase in hunger and appetite. After a diet, hunger often increases until you return to your previous weight. Muscle mass helps to slow down this biological process, making it easier to eat less.

However, muscle loss is only one factor in weight gain. Long-term weight loss also requires strength training, healthy habits, stress reduction, improved sleep, satiating foods (such as protein and fiber) and a positive self-image.

Keep moving!
Frederic Steppat
Master of Arts - Prevention and Health Management

Quellen:

• Healthline: Why You Regain Weight After Losing It and How to Stop It
• WebMD: The Facts About Muscle Loss
• PubMed: Long-term effects of weight loss on muscle mass