Muscle loss during weight loss accelerates weight gain

Only about five percent of people who lose a significant amount of weight are able to maintain that weight loss for more than a year. Despite this depressing statistic, some people do lose weight and are able to maintain their new weight.

The National Weight Control Registry tracks the progress of people who have successfully lost at least 30 pounds of weight and have been able to maintain that weight loss for a year or more. One thing these people have in common is that they burn an extra 3000 kcal per week, which means they exercise for about an hour a day. Furthermore, successful dieters have only moderately restricted their calorie intake during the diet. You can further increase your chances of success if you maintain your muscle mass while losing weight.

Researchers at Maastricht University in Holland, led by Roel Vink, found that the people who lost the most lean body mass during their diet gained the most weight back the fastest.

You can maintain your muscle mass while dieting by exercising intensively and eating a high-protein diet.

(Obesity, 24: 321 - 327, 2016)