#5: Eat More of THIS to Reduce Loss of Lean Muscle When Losing Weight

Jan 29, 2020



I don’t think I’ve ever met a client who was getting the recommended amount of protein on a consistent basis, let alone the amount needed to preserve the loss of lean muscle mass when losing weight. 

There are a few commonalities that I see a lot in the dietary habits of adults over 50. They don’t drink enough water, they don’t eat enough protein, healthy fat, or fiber, and they are getting too many processed carbohydrates and refined sugars. 

If you just listened to that statement and thought, check, check, check, check, and check, Morgan is talking about my diet right now, this episode is for you! 

This episode is also for people who have struggled with keeping weight off. One thing you can do to improve the odds that the weight you lose will stay off is to preserve your muscle mass when losing weight, this will keep your metabolism up! So that’s what we are talking about today. 

This episode is a quick review of a research study that was published in 2016 and authored by Jung Kim. It’s called “Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis.”

Download your freebie here


Here’s a recap of what I talk about in this episode. 

>> Point #1: First, I’ll discuss typical body composition changes with aging and share four reasons why people tend to gain weight as they get older. 

>> Point #2: Next, I’ll talk about why it’s important that we try to conserve as much muscle mass as possible when losing weight. 

>> Point #3: The third point I’ll cover are two things that you can do to preserve your muscle mass when losing weight. 

>> Point #4: Lastly, I’m going to tell you about a freebie I made for this episode that walks you through step by step to determine how to estimate how much protein you need when losing weight to prevent the loss of lean muscle mass, and I’ll give you some of my favorite sources for high protein foods. 


Let’s take a look at a few highlights of this episode…

>> [04:41] There are four main reasons that we gain weight with age (even if your diet doesn’t change!). Remember that weight gain is a hormonal, not caloric problem. The main reasons aging adults tend to gain weight are: decreased muscle mass, decreased overall activity, decreased sleep, and mood changes that make it harder to stick to healthy lifestyle changes. 

>> [07:22] When losing weight, it is desirable to keep as much muscle mass as possible. Muscle mass has metabolic and physical advantages. A pound of muscle mass burns 7-10 calories per day whereas a pound of fat mass burns only 1-2 calories per day. This means that the more muscle mass you have, the higher your metabolism, and the easier it will be to maintain your weight. 

>> [08:52] When losing weight, there are two primary things you can do to lose more fat, and less lean body mass. This will enhance your ability to maintain the weight lost because you will have a higher resting metabolism.

>> [10:48] I could break the numbers down for you here, but I thought it would be more helpful for you to see vs hear the math so I created a free download for you to grab by going to reshapept.com/5download to see how to calculate your own protein needs. 

>> [14:21] Challenge for the week. So within the next 48 hours, I’d like you to go download that freebie and calculate how much protein you should be eating every day. Then pick 1 or 2 high protein foods that are on that handout and try to include them in your diet more this week than the last. 

Click here to listen!


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Links Mentioned in This Episode

>> Episode Freebie: Calculate Your Protein Needs

>> Research Study: Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis

>> Center for Disease Control and Prevention Obesity Stats

>> Additional Research Study: Obesity in middle age and future risk of dementia: a 27 year longitudinal population based study

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