Losing fat without losing muscle before summer: the key to body composition

As summer approaches, many people start weight management diets to lose body fat and improve their physical composition. At Bioksan we understand that this process should not focus solely on losing kilograms, but on doing so in a healthy way, while preserving muscle mass.

In recent years, GLP-1 analogue therapies have been added to diet and exercise, used for their effect on appetite and weight loss. However, in both these treatments and traditional diets, the challenge remains the same: lose fat without sacrificing muscle.

In fact, some studies on body composition in the context of GLP-1 therapies have observed that, although most of the weight lost is fat, a portion can also come from lean mass. This is why it is key to combine a proper diet, strength exercise, and, when necessary, specific nutritional support.

The importance of maintaining muscle mass during weight loss

Muscle mass is essential for our overall health, as it not only contributes to strength and mobility, but also plays a key role in metabolism. Lean mass helps maintain a high level of energy expenditure, even when we are at rest. This means that, when losing muscle, the body burns fewer calories, which makes it harder to maintain a healthy weight in the long term.

When following a restrictive diet without the right approach, the body not only burns fat, but also resorts to muscle as an energy source. This can result in a loss of strength and endurance, which affects the ability to perform physical activities. Maintaining muscle mass during weight loss is crucial to preserving metabolic health and general well-being.

Sarcopenia, or age-related muscle mass loss, is one of the most significant public health concerns.

A recent study published in PubMed shows that between 5% and 13% of adults over 60 years old suffer from significant muscle loss, a problem that increases as the population ages. This process seriously affects quality of life, hindering everyday activities such as walking, lifting objects, or maintaining balance. Sarcopenia is also linked to an increased risk of falls, fractures, and a general decline in functionality.

Causes of muscle wasting during weight loss

During a weight loss process, various factors can contribute to the loss of muscle mass. Below, we explain the main causes:

1. Excessive caloric deficit: When caloric intake is reduced too quickly or drastically, the body enters a catabolic state, where it uses both fat and muscle as an energy source. This imbalance can result in significant muscle loss.
   
2. Lack of protein in the diet: Protein is fundamental for muscle repair and maintenance. If not enough protein is consumed, the body does not have the necessary nutrients to preserve muscle mass while reducing body fat.
   
3. Physical inactivity: A lack of exercise, especially resistance training, can lead to muscle loss. Resistance exercise, such as weightlifting, stimulates muscle protein synthesis, helping to preserve muscle while losing fat.
   
4. Age and hormonal factors: As we age, it is natural to lose some muscle, a process known as sarcopenia. Additionally, hormonal fluctuations, especially in women during menopause, can accelerate this process of muscle loss.
   

All these factors can have negative effects on body composition, leading to a loss of strength, endurance, and general physical capacity, which makes it difficult to improve metabolic health and aesthetics.

Strategies to lose fat without losing muscle

Below, we present some effective strategies to preserve muscle mass while reducing body fat:

Maintain a moderate caloric deficit

The foundation of any weight loss process is the caloric deficit, that is, consuming fewer calories than the body needs. However, it is important that this deficit be gradual and controlled. An excessive caloric deficit can lead to the loss of muscle mass, as the body begins to use muscle as an energy source. It is recommended to reduce calories by between 10% and 20% of daily caloric needs to ensure that fat loss is sustained and healthy.

Consume enough protein

Protein is essential for preserving and recovering muscle mass. During weight loss, it is crucial to ensure that the body has the necessary nutrients to avoid muscle breakdown. It is recommended to consume between 1.6 to 2.2 grams of protein per kilogram of body weight per day and to adjust the amount according to the intensity of physical activity.

Perform resistance training

Weightlifting training or resistance exercises are essential to maintain muscle mass. These exercises stimulate muscle growth and increase energy expenditure, aiding in the reduction of body fat.

Incorporate natural supplements

The use of supplements can be an effective complement for maintaining muscle mass. Creatine is known for its ability to increase strength and improve performance in high-intensity exercises. For its part, HMB (calcium beta-hydroxy-beta-methylbutyrate) helps protect muscles from damage and breakdown, which facilitates the preservation of muscle mass during periods of caloric deficit.

Amilex® Creatina is a medical-grade creatine formulated specifically for those who need to preserve muscle mass in contexts of intense weight loss or marked caloric deficit. Its formula combines micronized creatine monohydrate and HMB, its two main active ingredients, which supports muscle function, promotes protein synthesis, and reduces muscle catabolism, i.e., muscle breakdown. This combination improves physical performance and helps preserve lean mass during weight loss.

Due to its composition and quality, Amilex® Creatina is especially indicated as:

• An adjuvant in treatments with GLP-1 therapies, where the preservation of lean mass is a priority goal during weight loss.

• Nutritional support after bariatric surgery, to sustain muscle during phases of rapid weight loss.

• Nutritional management in the treatment and prevention of sarcopenia in adults: menopause, periods of inactivity, rehabilitation after an injury, etc.

• Maintenance of muscle mass and physical function in adults.

Creatine does not directly promote weight loss, but it can help preserve muscle mass, strength, and physical performance during the process.

Final reflection on creatine: an ally for conserving muscle mass

Losing fat without losing muscle is completely possible with the right strategies. The key lies in balancing a proper diet, performing resistance exercise, and, when necessary, incorporating effective supplements like creatine, an ideal ally for conserving muscle mass.

In summary, to achieve this, it is fundamental to keep three key aspects in mind:

• Maintain a moderate caloric deficit: It is crucial to reduce calories in a gradual and controlled manner to avoid the body using muscle as an energy source.
  
• Consume enough protein: Protein is essential for preserving muscle mass during weight loss and ensuring that lean mass remains intact.
  
• Incorporate supplements like creatine: Creatine is especially useful for improving physical performance and reducing muscle catabolism, favoring the conservation of muscle mass during the caloric deficit process.
  

By following these guidelines, you will be able to lose fat without sacrificing muscle, improving your body composition and maintaining balanced metabolic health.