We tend to focus on weight loss a lot more, but what we need to pay attention to – particularly as we age – is muscle mass. As we get older, it naturally becomes harder to retain, which can have an effect on our strength and mobility. Here’s why you’re losing muscle even if your weight stays the same, and how to adjust your health routine.
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We’ve been taught to pay attention to the number on the scale, but it doesn’t really tell the whole story. That number may stay the same, while the body feels softer, weaker or less toned. This is due to a change in body composition. You can lose muscle while your weight stays relatively unchanged.
You’re not eating enough protein
Protein contains the amino acids your body needs to maintain and repair muscle. As we age, it becomes more important to preserve muscle, but if you want to lose fat yet still maintain strength, eating less isn’t necessarily the answer.
What to do: Include a source of protein into every meal, such as eggs, Greek-style yoghurt, chicken, fish, tofu, lentils, beans and quinoa. Make sure your pantry is stocked up so it becomes easier to incorporate.
You’re doing too much cardio
Cardiovascular has many great benefits like keeping your heart strong. However, if your workout routine involves long or frequent cardio sessions without adequate strength training and nutrition, you might not be giving your muscles enough stimulus to stay strong.
What to do: No need to stop walking or other forms of cardio. Balance it with resistance training: even three days per week is good enough.
You’re not challenging your muscles
Muscles need a reason to adapt. We’re not saying go above your comfort level, but if your routine has become too comfortable, it may be no longer provide enough resistance to maintain or build muscle.
What to do: If you don’t gym, body-weight exercises, dumb-bells and resistance bands can all be effective. Listen to your body – up your reps as you feel your muscles getting stronger.
You’re losing weight too fast
A calorie deficit is good to lose weight, but a too large deficit will cause the body to draw on both fat and lean tissue. The best way to protect muscle mass when trying to lose weight is a slower, more sustainable approach. The combine it with sufficient protein and resistance training.
You’re simply getting older
Ageing naturally makes it harder to maintain muscle, especially when we don’t move as frequently. But the great thing is that muscle is responsive to training at virtually any age.
The takeaway
Try to focus less on the scale and more on strength, energy, and how your clothes fit. Maintaining muscle is not just looking toned, but retaining mobility, bone health and independence as you age.
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Featured image: Pexels
