Many people face muscle loss even after shedding 10kg through dieting. It's common to feel unsatisfied with the results despite the hard work. Especially for middle-aged individuals, sarcopenia can significantly impact daily life, leading to issues like falls, diabetes, and weakened immunity. Therefore, it's crucial to focus more on building muscle rather than solely on weight loss.

Wanted to Lose Fat, But Lost Muscle Instead?

According to data released by the Korean Society for the Study of Obesity, weight loss doesn't always equate to fat loss. A drastic reduction in food intake can lead to a decrease in skeletal muscle mass. Skeletal muscle mass, the total amount of muscles that move your arms, legs, and torso, is a key indicator checked during health screenings. Diets that excessively restrict food intake carry a high risk of causing unwanted muscle loss along with weight reduction.

How Muscle Loss Affects Blood Sugar Control

Muscles play a vital role in the metabolism of glucose, which is derived from carbohydrates. Since a significant amount of glucose is processed in the skeletal muscles after meals, a reduction in muscle mass can lead to problems with blood sugar control. Consequently, this can result in decreased insulin sensitivity. While blood sugar might improve in the short term, it can lead to increased blood sugar fluctuations and a lower basal metabolic rate in the long run.

What's the Right Amount of Protein for You?

Protein intake is often overlooked during dieting. Individuals aiming for weight loss should consume at least 1.2g of protein per kilogram of body weight. For example, an adult weighing 60kg needs to consume at least 72g of protein daily. Foods rich in protein include:

• A piece of chicken breast (100g)
• A palm-sized portion of lean beef or pork (100g)
• A palm-sized piece of mackerel (100g)
• 3 large eggs
• One block of tofu (approx. 300g)

While animal-based foods offer higher protein efficiency, it's beneficial to also include plant-based proteins like beans and tofu. Even if your meal portions are small, try to incorporate a small side dish with protein at every meal.

Combine Strength Training with Your Daily Routine

Exercise is also crucial. It's essential to combine aerobic exercise with strength training. Maintaining muscle mass is achieved through repetitive and consistent muscle stimulation rather than high-intensity workouts. Even if you can't go to the gym, there are many ways to engage your muscles in daily life. For instance:

• Climbing stairs
• Squats
• Calf raises
• Leg raises while seated

These simple exercises can stimulate your muscles and greatly aid in dieting and blood sugar management.