Midlife can cause changes to our bodies that are be both surprising and frustrating.
One of the most significant changes is the gradual loss of muscle mass, which can profoundly impact our ability to maintain a healthy weight.
Weight gain in midlife is incredibly common and, according to the Health Survey for England 2019, around 68% of men and 60% of women aged 45-54 were classified as overweight or obese (BMI of 25 or above) [1].
Understanding the critical role that muscle plays in weight management is essential for those of us in midlife.
Muscle and metabolism: The crucial connection
Metabolism is the process by which our bodies convert food into energy.
It's a complex process that involves countless biochemical reactions.
Our resting metabolic rate (RMR) is the number of calories our bodies need to maintain basic physiological functions while at rest.
One of the most significant factors influencing RMR is... you guessed it... muscle.
Muscle tissue is metabolically active; it requires more energy to maintain than fat tissue.
This is because muscle cells contain more mitochondria, the 'powerhouses' of cells, which are responsible for burning calories.
In simple terms, the more muscle you have, the more calories you burn, even when you're not exercising.
This is particularly important in midlife when metabolic rates naturally begin to decline.
Muscle decline in midlife
As we age, we experience a natural loss of muscle mass, known as sarcopenia.
This decline typically begins in our 30s and accelerates after 50.
This loss of muscle mass can lead to an overall slower metabolism, making it more challenging for us maintain a healthy weight, or lose weight.
Why muscle matters for weight loss and more
It makes you burn more calories
As mentioned earlier, muscle tissue burns more calories at rest compared with fat tissue.
By preserving or increasing muscle mass, you can boost your resting metabolic rate and therefore increase your calories burned throughout the day, creating a larger calorie deficit (when the number of calories you consume is less than the number of calories you need).
It improves your body composition and 'functional fitness'
Maintaining or building muscle while losing fat results in a leaner, stronger, healthier body. This is vital for performing daily activities with ease, from lifting groceries to climbing stairs.
Strong muscles are needed for joint health and to prevent injuries. This is needed to stay active in midlife and beyond, which is crucial to maintain a healthy weight.
It helps to balance your hormones
Muscle mass plays a role in regulating hormones that affect metabolism, such as insulin. Increased muscle mass improves insulin sensitivity, which helps in better blood sugar control.
This is particularly important in midlife, as the risk of developing insulin resistance and type 2 diabetes increases with age.
When the body becomes resistant to insulin, it requires more insulin to keep blood sugar levels in check. High levels of insulin can promote fat storage, particularly around the abdominal area, leading to weight gain.
Insulin resistance also impairs the body's ability to burn fat for energy, making weight loss more difficult.
By maintaining or increasing muscle mass, you can enhance insulin sensitivity, reduce the risk of insulin resistance, and support more effective weight management.
The vicious cycle
When your muscle mass declines, having a slower metabolism can lead to increased fat mass, especially if your dietary habits don't change to account for the lower caloric needs.
Increasing fat mass further exacerbates the problem by decreasing metabolic efficiency and makes it harder to engage in physical activities that could help to rebuild muscle.
Breaking the cycle
Breaking this cycle requires a proactive approach to maintaining muscle mass through a combination of resistance training, adequate protein intake, and a balanced diet.
These strategies help to ensure that as we age we can maintain a healthy muscle mass, thereby supporting our metabolism and weight loss efforts.
Conclusion
In midlife, the importance of muscle for weight loss cannot be overstated.
Muscle is more than just a component of physical strength; it's a metabolic powerhouse that plays a crucial role in maintaining a healthy weight.
By understanding and prioritising muscle health, we can combat the natural decline in muscle mass, support our metabolism, and achieve our weight management goals for a healthy and active future.
I can help
If you've put on weight and you don't know why (or even if you do know why!) then please get in touch for a free 15-minute call to discuss how I can help.
If you choose to work with me, you'll get:
An in-depth health analysis that helps you to understand why you're feeling how you're feeling
A plan with manageable nutrition and lifestyle actions, personalised to you
Supplement suggestions, ensuring no interactions with any medications you're taking
Advice on functional testing, and analysis of results
Specific meal and snack suggestions and recipes
Supportive accountability to keep you on track
Lots of opportunities to ask questions
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
References
Health Survey for England 2019. Available at: https://digital.nhs.uk/data-and-information/publications/statistical/health-survey-for-england/2019
Comments