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

protein weight loss Jan 29, 2020

Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. 

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. 


Listen to This Episode 



Highlights From 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.

[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. 


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Resources From This Episode

>> Join Zivli

>> 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