The Muscle and Weight Loss Connection
Weight Loss and Muscle: Why Protecting Your Muscle Mass Matters. Why Defiance Health is the best medical weight loss Team in Alamosa and Centennial, Colorado — we help you maximize and maintain your weight loss results!
When most people think about weight loss, they focus on the number on the scale. But not all weight loss is created equal. Losing muscle along with fat can negatively impact your metabolism, energy levels, and long-term success. At Defiance Health, we help you achieve sustainable weight loss by protecting—and even building—lean muscle mass along the way.
Why Muscle Matters in Weight Loss
Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. Preserving your muscle during weight loss helps maintain a healthy metabolism, making it easier to keep weight off in the long run. Loss of muscle mass, on the other hand, can lead to fatigue, increased fat regain, and a decline in overall function—especially as we age.
Alarmingly, studies show that up to 25% of weight lost through traditional calorie restriction may come from lean tissue rather than fat (Weinheimer et al., 2010). This is why a thoughtful, science-backed approach is crucial.
Key Strategies for Fat Loss with Muscle Preservation
1. Adequate Protein Intake: Consuming enough high-quality protein supports muscle maintenance during a calorie deficit. Aim for 1.2–2.0 grams of protein per kilogram of body weight per day, depending on your activity level (Phillips & Van Loon, 2011).
2. Resistance Training: Incorporating strength training into your routine signals your body to retain muscle tissue, even while losing weight. This is non-negotiable for healthy body composition.
3. Medical Support and Monitoring: Medications like semaglutide and tirzepatide, when used under medical supervision, can accelerate fat loss while preserving muscle when combined with the right nutrition and activity strategies (Jastreboff et al., 2022). Our team also monitors biomarkers through regular lab work to tailor the approach to your individual needs.
4. Body Composition Tracking: Tools like InBody analysis allow us to measure fat, muscle, and water changes—so you’re not just watching the scale, you’re watching real progress.
Get Expert Support for Your Journey
Weight loss that protects muscle isn’t just possible—it’s essential for long-term health. At Defiance Health, our personalized programs combine lab testing, nutrition coaching, proven medications, and strength-focused strategies to help you lose fat the right way.
Schedule your consultation today to take the first step toward a stronger, healthier you—with expert guidance every step of the way.
Call 719-480-2400 or book online!
References:
* Weinheimer, E. M., Sands, L. P., & Campbell, W. W. (2010). A systematic review of the separate and combined effects of energy restriction and exercise on fat-free mass in middle-aged and older adults. *Nutrition Reviews*, 68(7), 375–388.
* Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. *Applied Physiology, Nutrition, and Metabolism*, 36(5), 647–654.
* Jastreboff, A. M., Aronne, L. J., Ahmad, N. N., et al. (2022). Tirzepatide Once Weekly for the Treatment of Obesity. *New England Journal of Medicine*, 387, 205–216.