Muscle is a vital body component, supporting movement and metabolism, consuming energy even at rest. The average muscle mass for adults aged 18-55 years old is about 36-44%. This muscle mass naturally decreases with age.

High muscle mass improves basal metabolic rate (BMR), maintains bone density, enhances cardiovascular function, regulates blood sugar, and lowers the risk of chronic diseases. Individuals with greater muscle mass typically have a higher basal metabolic rate. Muscle mass regulates blood glucose by absorbing and utilizing glucose through insulin sensitivity. Therefore, people with low muscle mass or muscle atrophy face a higher risk of insulin resistance and type 2 diabetes compared to those with well-developed muscles.

Muscle functions as an endocrine organ, releasing myokines that reduce inflammation and regulate blood sugar. High muscle mass also helps reduce the risk of metabolic syndrome, a condition contributing to abdominal fat accumulation, high blood pressure, and dyslipidemia.

Improper weight loss depletes energy and protein, causing the body to prioritize fat storage and break down muscle for energy. Protein is essential for nourishing and protecting muscles during weight loss. Insufficient protein intake means the body lacks the necessary building blocks to maintain and repair muscle, leading to muscle atrophy over time, even with regular exercise.

Poor sleep quality and high stress levels increase cortisol, a hormone that can break down muscle. Additionally, sleep deprivation reduces testosterone and growth hormone (GH), negatively impacting muscle regeneration.

Proper exercise and weight loss help reduce fat and preserve muscle. Illustration: Tam Anh General Hospital

Incorrect weight loss not only leads to muscle loss but also slows metabolism, weakens the body, reduces strength, and increases the risk of injury and fatigue. This approach also contributes to nutritional deficiencies, osteoporosis, and promotes gallstone formation.

To prevent muscle loss during weight loss, reduce your total daily calorie intake by about 10-20% (300-500 calories). This ensures your body has enough energy to protect muscle while effectively burning fat. Aim to consume 1,6-2,2 g of protein per kg of body weight daily, prioritizing high-quality sources like chicken breast, fish, eggs, and dairy. Protein not only nourishes muscles but also promotes satiety, aiding in portion control.

Opt for slow-absorbing carbohydrates for sustained energy, and avoid refined sugars and fast foods, which can cause insulin spikes and fat accumulation.

Doctor Tran Huu Thanh Tung

Department of Endocrinology and Diabetes

Tam Anh General Hospital, TP HCM