Weight Management

Stay Strong, Keep Muscle

Effective weight management often results in the loss of not only fat but also muscle. During periods of calorie restriction, the body may use muscle for energy, leading to a reduction in muscle mass, decreased metabolic rate, and challenges in sustaining long-term weight loss. Preserving muscle mass throughout a weight management program is essential for achieving sustainable results and promoting a healthy body composition.

No matter the weight loss method—whether through diet, exercise, or the use of supplements or prescription drugs— adding strategies focused on muscle preservation is critical for long-term success.

Maintaining muscle during periods of reduced caloric intake supports metabolism, enhances physical performance, and contributes to overall health and well-being.

In particular, individuals using GLP-1 receptor agonists for weight loss may experience the above-mentioned loss of muscle mass, GLP-1s effectively suppress appetite and aid weight loss but can also lead to unwanted muscle loss^1,2 Studies have shown this can reduce a healthy immune response and make maintaining weight loss difficult.^3,4,5. Let’s explore this issue and potential solutions.

Naji N. Abumrad

MD, FACS

"One of the rules that you have to keep in the back of your mind is perspective of what the cause of weight loss is. We tend (referring to GLP-1 usage) to lose for every kilogram of weight loss, or every pound of weight loss one-third of that is muscle!”

Weight Loss vs. Fat Loss

The definitions of Weight Loss and Fat Loss are important in understanding the important role of muscle mass in weight management strategies.

Weight Loss:

This refers to a reduction in overall body weight. It encompasses everything that makes up your body mass, including fat, muscle, water, and even bone. When people talk about weight loss, they often focus on the number they see on the scale, which can be misleading since it doesn’t differentiate between losing fat and losing muscle mass or water weight.

Fat Loss:

This specifically targets the reduction of body fat or adipose tissue. It’s a more precise and healthier goal because it focuses on eliminating excess fat while preserving lean muscle mass. Fat loss contributes to a leaner appearance, improved metabolism, and better overall health.

Why Muscles Matter

Our muscles play a crucial role in various functions, including weight management. Here are some reasons why it’s essential to preserve hard-earned muscle:

Understanding the importance of muscle highlights why it’s essential to focus on fat loss while preserving muscle mass during weight loss efforts. This approach ensures healthier, sustainable, and more effective weight management.

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Metabolic Rate:

Muscle Burns More Calories: Muscle tissue burns more calories at rest than fat tissue, boosting your resting metabolic rate (RMR)¹⁷.

Higher Caloric Expenditure: More muscle means higher daily caloric expenditure, making it easier to maintain weight loss¹⁸.

Physical Strength and Functionality:

Improved Strength: Muscle is crucial for strength, enabling better performance in daily activities and exercise²².

Enhanced Mobility: Maintaining muscle supports better mobility and reduces the risk of falls and injuries²³.

Body Composition:

Toned Appearance: Muscle helps create a toned and defined physique, contributing to a more desirable body composition.

Fat Loss Focus: Preserving muscle while losing weight ensures that most of the weight lost is fat, leading to healthier results²⁴.

Health Benefits:

Healthy Immune Function: Muscle mass is associated with overall health supporting natural immune functions²⁵.

Better Recovery: Muscle helps in faster recovery from illnesses and injuries due to its role in overall body resilience²⁵.

Quality of Life:

Energy Levels: Maintaining muscle mass supports higher energy levels and combats fatigue²⁶.

Independence: Strong muscles allow for greater independence and a higher quality of life, especially as you age²⁷.

Hormonal Balance:

Studies have shown that muscle tissue plays an important role in supporting hormone regulation and metabolic health. Maintaining muscle can help support hormone balance⁷

Long-term Weight Maintenance:

Sustainable Weight Loss: Preserving muscle aids in long-term weight maintenance by supporting healthy metabolic function²⁸.

Combats Weight Regain: Higher muscle mass helps prevent weight regain by maintaining a higher metabolic rate, which in turn helps your body burn more calories^20,21.

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Keep Muscle, Stay Fit

Preserving muscle mass during weight management is essential for maintaining metabolic health, physical performance, and overall well-being. Calorie restriction often leads to muscle loss, which can reduce strength, slow metabolism, and make it more difficult to sustain weight loss over time.

Certain weight management strategies, whether following a diet, exercise regimen, or recommendations from a doctor, have proven very effective. However, Let’s explore ways to support healthy muscle maintenance and improved body composition.

Optimize Your Nutrition

To support the maintenance of muscle mass, it is important to consume adequate amounts of high-quality protein throughout the day, as protein is essential for muscle preservation and repair. A well-rounded diet that includes a variety of nutrient-rich foods such as vegetables, fruits, whole grains, and healthy fats helps provide the essential vitamins and minerals needed for overall health and muscle function.

In addition to a balanced diet, supplements that promote gut health, like probiotics and fiber, can enhance nutrient absorption and digestion. Omega-3 fatty acids and branched-chain amino acids (BCAAs) are also beneficial for preserving lean muscle mass, especially when combined with proper nutrition and regular exercise. Finally, myHMB^® (HMB) is a scientifically backed supplement proven to help preserve lean muscle mass, improve body composition, enhance strength, and aid recovery.

HMB can help individuals looking to improve their body composition by:

Reducing the loss of muscle mass during a calorie-restricted diet¹²
Increasing fat metabolism in muscle cells¹³
Enhancing fat loss during time-restricted feeding or calorie restriction^14,15
Supporting reductions in adipose tissue¹⁶

Bryce Wylde

Functional Medicine Clinician and CoFounder of The DNA Company

"If you eat less and move more, you'll lose weight. Add protein, and you'll shed body fat. Throw in strength training, and you'll drop fat and build muscle. But if you supplement with myHMB®, you won't just drop fat and build muscle - you'll keep strong long-term! Frailty is the #1 killer, surpassing heart disease, diabetes, and cancer combined. Retaining muscle mass as you age is the key to beating frailty, and myHMB® is your secret weapon."
Brent Bishop

Fitness Expert, Founder of Think Fitness Studios and Cofounder of First Place Fuel

“myHMB® is a vital supplement for optimizing strength training and lean muscle, helping you build and maintain muscle as you age by balancing the protein equation. Since muscle loss begins around age 30 and accelerates with time, HMB supports muscle health, boosts longevity, and enhances quality of life, keeping you strong, active, and resilient at every stage.”
Jonny Bowden

PhD, CNS

"HMB is one of only two supplements i know of that actually work to build and/or preserve muscle (the other is creatine). I recommend HMB for every adult over 40 who wants to hold on to their muscle!"

Have more questions about weight management? We’ve got answers.

Learn More

Where to Buy myHMB^®

You can find products using myHMB^® just about anywhere vitamins and supplements are sold.

AgelessLX Muscle

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NOW Sports Double Strength HMB

Supplement product Transparent Labs Creatine HMB featuring the clincally proven muscle health ingredient myHMB

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Youtheory® GLP-1 Support Muscle Guard Protein

Supplement product Optimum Nutrition HMB 1000 Caps featuring the clinically proven muscle health ingredient myHMB

Youtheory® GLP-1 Support Muscle Guard Protein

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Prime Powders HMB + D3

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Nirvana Super Seltzer

Hydrate and recover with Nirvana Super Water. This refreshing flavored water is infused with myHMB Clear to promote recovery and muscle health, Vitamin D to support bone health, and electrolytes to improve hydration.

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SRW Labs Msc¹

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Fit Food Lean Collagen

Supplement product Gnarly Fuel20 featuring the clinically proven muscle health ingredient myhmb

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Farmana Move Juice

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References

Explore the Research Behind Weight Management Tips and Muscle Health

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1. Van Bloemendaal, L., ten Kulve, J. S., la Fleur, S. E., Ijzerman, R. G., & Diamant, M. (2014). Effects of glucagon-like peptide 1 on appetite and body weight: focus on the CNS. Journal of Endocrinology, 221(1), T1-T16. Retrieved Sep 3, 2024, from https://doi.org/10.1530/JOE-13-0414

2. Shah M, Vella A. Effects of GLP-1 on appetite and weight. Rev Endocr Metab Disord. 2014;15(3):181-187. doi:10.1007/s11154-014-9289-5

3. Hrdy, O., Vrbica, K., Kovar, M. et al. Incidence of muscle wasting in the critically ill: a prospective observational cohort study. Sci Rep 13, 742 (2023). https://doi.org/10.1038/s41598-023-28071-8

4. Losing muscle? 8 ways it may impact your health. Nutrition News. Published October 4, 2022. https://www.nutritionnews.abbott/healthy-living/aging-well/losing-muscle-8-ways-it-may-impact-your-health/.

5. Mahmoud A. Low muscle mass may increase death risk among people with diabetes. Medical News Today. Published August 23, 2023. https://www.medicalnewstoday.com/articles/low-muscle-mass-may-increase-death-risk-among-people-with-diabetes.

6. Hoffmann C, Weigert C. Skeletal Muscle as an Endocrine Organ: The Role of Myokines in Exercise Adaptations. Cold Spring Harb Perspect Med. 2017;7(11):a029793. Published 2017 Nov 1. doi:10.1101/cshperspect.a029793

7. Kalyani RR, Corriere M, Ferrucci L. Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases. Lancet Diabetes Endocrinol. 2014;2(10):819-829. doi:10.1016/S2213-8587(14)70034-8

8. McCrory C, Fiorito G, Ni Cheallaigh C, et al. How does socio-economic position (SEP) get biologically embedded? A comparison of allostatic load and the epigenetic clock(s). J Epidemiol Community Health. 2020;74(1):26-31. doi:10.1136/jech-2019-212706.

9. Kalyani RR, Corriere M, Ferrucci L. Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases. Lancet Diabetes Endocrinol. 2014;2(10):819-829. doi:10.1016/S2213-8587(14)70034-8

10. Li R, Xia J, Zhang XI, et al. Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults. Med Sci Sports Exerc. 2018;50(3):458-467. doi:10.1249/MSS.0000000000001448

11. Sweeney M. Addressing muscle loss associated with GLP-1 medication use. PharmaLifeSciences. Published August 29, 2023. https://www.techtarget.com/pharmalifesciences/answer/Addressing-muscle-loss-associated-with-GLP-1-medication-use.

12. Park BS, Henning PC, Grant SC, et al. HMB attenuates muscle loss during sustained energy deficit induced by calorie restriction and endurance exercise. Metabolism. 2013;62(12):1718-1729. doi:10.1016/j.metabol.2013.06.005

13. Cheng, W., Phillips, B., & Abumrad, N. (1998). Effect of HMB on fuel utilization, membrane stability and creatine kinase content of cultured muscle cells. FASEB Journal, 12(5), A950.

14. Tinsley, Grant M et al. Time-restricted feeding plus resistance training in active females: a randomized trial. The American Journal of Clinical Nutrition, Volume 110, Issue 3, 628 – 640, 2019.

15. Hung, Wei & Liu, Tsung-Han & Chen, Chung-Yu & Chang, Chen-Kang. (2010). Effect of β-hydroxy-β-methylbutyrate Supplementation During Energy Restriction in Female Judo Athletes. Journal of Exercise Science & Fitness – J EXERC SCI FIT. 8. 50-53. 10.1016/S1728-869X(10)60007-X.

16. Fairfield WD, Minton DM, Elliehausen CJ, et al. Small-Scale Randomized Controlled Trial to Explore the Impact of β-Hydroxy-β-Methylbutyrate Plus Vitamin D3 on Skeletal Muscle Health in Middle Aged Women. Nutrients. 2022;14(21):4674. Published 2022 Nov 4. doi:10.3390/nu14214674

17. Zurlo F, Larson K, Bogardus C, Ravussin E. Skeletal muscle metabolism is a major determinant of resting energy expenditure. J Clin Invest. 1990;86(5):1423-1427. doi:10.1172/JCI114857

18. Wang, Z., Ying, Z., Bosy-Westphal, A., Zhang, J., Schautz, B., Later, W., Heymsfield, S. B., & Müller, M. J. (2010). Specific metabolic rates of major organs and tissues across adulthood: evaluation by mechanistic model of resting energy expenditure. The American journal of clinical nutrition, 92(6), 1369–1377. https://doi.org/10.3945/ajcn.2010.29885

19. McCarthy, D., & Berg, A. (2021). Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients, 13(7), 2473. https://doi.org/10.3390/nu13072473

20. Zurlo, F., Larson, K., Bogardus, C., & Ravussin, E. (1990). Skeletal muscle metabolism is a major determinant of resting energy expenditure. Journal Of Clinical Investigation, 86(5), 1423-1427. doi: 10.1172/jci1148

21. Yagi, S., Kadota, M., Aihara, K., Nishikawa, K., Hara, T., & Ise, T. et al. (2014). Association of lower limb muscle mass and energy expenditure with visceral fat mass in healthy men. Diabetology & Metabolic Syndrome, 6(1), 27. doi: 10.1186/1758-5996-6-27

22. Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The Importance of Muscular Strength in Athletic Performance. Sports medicine (Auckland, N.Z.), 46(10), 1419–1449. https://doi.org/10.1007/s40279-016-0486-0

23. National Institute on Aging. (2020, November 30). Maintaining mobility and preventing disability are key to living independently as we age. National Institute on Aging; National Institutes of Health. https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age

24. Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. Advances in nutrition (Bethesda, Md.), 8(3), 511–519. https://doi.org/10.3945/an.116.014506

25. Minding Our Muscles for Immune Health. (n.d.). Www.nutritionnews.abbott. https://www.nutritionnews.abbott/healthy-living/aging-well/minding-our-muscles-for-immune-health/

26. Wan, J. J., Qin, Z., Wang, P. Y., Sun, Y., & Liu, X. (2017). Muscle fatigue: general understanding and treatment. Experimental & molecular medicine, 49(10), e384. https://doi.org/10.1038/emm.2017.194

27. The Importance of Building and Maintaining Skeletal Muscle Mass as You Age. (2024). Cfaortho.com. https://www.cfaortho.com/media/news/2024/07/the-importance-of-building-and-maintaining-skeletal-muscle-mass-as-you-age

28. Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. Advances in nutrition (Bethesda, Md.), 8(3), 511–519. https://doi.org/10.3945/an.116.014506

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Smart Weight Management

Stay Strong, Keep Muscle

Maintaining muscle during periods of reduced caloric intake supports metabolism, enhances physical performance, and contributes to overall health and well-being.