The idea of retaining muscle while losing weight isn’t usually discussed around the dinner table, at an office party or on social media. Clients, family and friends are more curious about weight loss drugs that have become more prevalent and popular. Add to that all the diets currently trending and there is much being talked about. The focus here will be about the weight loss medication GLP-1 RA, what the studies are showing so far about the drug and key steps to protect muscle during the weight loss journey.
Current Research on GLP-1 RA
GLP-1 RA or Glucagon-like Polypeptide 1 Receptor Agonist is an appetite suppressant that also delays gastric-emptying. This delay means the stomach takes longer to empty its contents into the small intestine. GLP-1 RA is used to treat Type 2 Diabetes and obesity. So far, the research shows weight loss of 15%-25% while taking GLP-1 RA. However, with this weight loss the studies reveal approximately 30% of this weight loss comes from the loss of lean body mass or muscle. Of note, lean body mass reduction also occurs with weight loss through diet alone. These losses can be determined through DEXA scans.
So…weight loss can be achieved through a GLP-1RA regimen. Great! Goal achieved. However, what can be done to maintain muscle mass both during weight loss and weight maintenance?
Importance of Retaining Muscle/Lean Body Mass
Why is maintaining lean body mass or muscle important? Protein and the amino acids that make them are the building blocks for new cell and hormone production and are involved in chemical reactions in the body. New cells are produced daily. They are an important part of the life cycle especially during times of rapid growth, such as in the womb, the first year of life and the teenage years. In the elder years when calorie needs are lower than in early adulthood, but nutrients needs remain high, it is vital to include protein with each meal. Eating an adequate amount of protein is vital for wound healing, too, whether due to an infection or post-surgery. Additionally protecting lean body mass helps with balance and limits falls.
Dietary Sources of Protein
Protein sources abound. Choose lean beef or other red meat, poultry, fish and seafood, eggs, dairy, beans, lentils, tofu or other soy products, quinoa, seeds and nuts for a variety of ways to ensure you eat the protein you need.
Steps to Maintain Muscle During Weight Loss
Create and Intentionally Work a Personalized Plan:
- Meet with a Registered Dietitian Nutritionist (RDN) to determine the number of grams of protein YOU need per day. Your needs may be higher if you have an infection, have a surgery on the horizon or have recently had surgery. Lean protein sources may be recommended with a history of heart disease, diabetes or if you have elevated cholesterol, LDL-cholesterol and/or VLDL-cholesterol noted in your bloodwork.
- Contact and collaborate with an RDN to individualize a weight loss plan with YOUR health goals, medical history and lifestyle in mind.
- Incorporate physical activity most days of the week and include weight-bearing exercise (such as running, walking, weight training, etc.). NOTE: Talk with your primary care physician BEFORE starting an exercise program.
- Contact a certified personal trainer who can create a personalized exercise plan to maintain or build muscle whether during your weight loss journey or once your weight loss goals have been achieved.
By building your health care team (think primary care physician, RDN, certified personal trainer, etc.), designing a weight loss plan that meets your protein needs and moving forward with intentionality, your body and MUSCLES will thank you!
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