The doctor pointed out that in the process of weight loss, increasing resistance exercise can maintain muscle mass and increase muscle strength; the picture shows a situational photo. (Picture taken from pexels)
[Health Channel/Comprehensive Report]Many women with a BMI of about 22 have unexpectedly found that their body fat rate is too high, even as high as 40%, after a body composition examination. For people who are overweight or obese, after repeated dieting, women with a standard weight are more likely to lose muscle, but when they regain weight, they gain more fat, and finally they become puffs with standard appearance but extremely high body fat. Increase resistance exercise, eat enough protein, etc. to maintain muscle and lose fat.
An Xinyu’s Facebook page “Dr. An Xinyu“These cases are usually very self-demanding. Once they find that they have gained weight, they immediately go on a diet to lose weight. When they regain weight, most of the weight recovered is fat, and the human body is composed of adipose tissue and non-adipose tissue. Non-adipose tissue includes bone, water, muscle, body organs, and other tissues. A 2017 review article mentioned that when normal-weight people lose weight on a low-calorie diet, up to 35% of the weight lost may be non-adipose tissue.
Please read on…
An Xinyu said that whether it is normal weight, overweight or obese people, it is very easy to lose non-adipose tissue through a low-calorie diet to lose weight. How to prevent the loss of non-adipose tissue during weight loss? This article offers some suggestions to pair with a low-calorie diet:
●Resistance exercise:Can maintain muscle mass and increase muscle strength.
● Adequate protein:Increases satiety, maintains muscle mass (but does not increase muscle strength), and helps maintain weight after weight loss.
An Xinyu explained that another article mentioned that 1.2-1.6 grams of protein per kilogram is sufficient. Sedentary people can meet the standard, and people who exercise can be more. It is evenly distributed throughout the day, and each meal is about 25 -30 grams of protein is better. For example, if you have insufficient protein for breakfast and eat a lot of protein for dinner, you are still more likely to lose muscle.
●Other:Vitamin D can increase muscle strength, but not muscle mass; fish oil can increase muscle mass, muscle strength and physical performance; leucine metabolites can increase muscle strength and muscle mass.
An Xinyu explained that after reaching the peak of life at the age of 25, the muscle will decline year by year. After the age of 40, it will lose at a rate of “8% reduction in 10 years”. As the age increases, the loss becomes faster and faster, and finally becomes sarcopenia. , and even frailty. Sarcopenia not only reduces immune function, but also greatly reduces quality of life. In addition to muscle mass, muscle strength and physical performance are also very important in the diagnosis of sarcopenia. However, many women lose muscle mass and strength by repeatedly dieting in order to lose weight, which undoubtedly increases the risk of sarcopenia.
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