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Why Your Body Could Be Resistant to Weight Loss

Struggling to lose weight no matter how hard you try dieting and exercising? Learn about a little-known condition that could be causing your body to be resistant to weight loss AND what exercises and 7 foods that can fix it.

What is Scarpopenia?

Sarcopenia, a condition characterized by the loss of muscle mass, can wreak havoc on our bodies in more ways than one. One of the most frustrating consequences is that it can make us weight loss resistant. When our muscles diminish, our metabolism takes a hit and slows down.


This means that even with restricting calories, shedding those extra pounds becomes a daunting task.


With decreased muscle mass, our bodies become more efficient at storing fat, making it easier to gain weight and harder to lose it. It's like our body is working against us, sabotaging our efforts to achieve our desired weight. So, if you find yourself struggling with weight loss despite your dedicated efforts, sarcopenia might be the culprit.


What Causes Sarcopenia?


Sarcopenia is found in people over 60, but that doesn't mean you should sit back and let nature takes it's course! Researchers believe being physically inactive and having an unhealthy diet of processed foods is the main culprit of this condition. When you don't use your muscles regularly through exercise, they begin to deteriorate, leading to muscle loss. Additionally, a poor diet lacking in protein can further worsen the condition. This combination of physical inactivity and a poor diet creates a perfect storm for sarcopenia and weight loss resistance.


Studies (involving 79, 328 individuals) show that the consequences of sarcopenia go beyond just weight loss resistance. If you have this condition, you are more likely to experience a fall and need nursing home care in your future. Muscle weakness can impact your balance and stability, making you prone to accidents and injuries. It can also affect your overall quality of life, as you may struggle with everyday tasks that require strength and mobility.


What Can You Do to Reverse

and Prevent Sarcopenia?


By being proactive and taking care of your health, you can potentially save hundreds of thousands of dollars by avoiding the need for a nursing home. The cost of nursing home care is exorbitant, ranging from $4000 to $12,000 per month. This cost varies depending on the level of assistance a person requires. Over the eighteen years I've been a healthcare professional, never once have I had a patient who expected to end up in a nursing home. Yet it happens to millions of Americans each day because they are too weak/sick or frail to care for themselves.

One way to avoid the need for a nursing home is by taking preventative action and addressing weight loss resistance and sarcopenia. These conditions, which refer to difficulties in losing weight and loss of muscle mass, respectively, are often associated with aging and lifestyle choices.


But here's the good news: sarcopenia is not a life sentence, and there are steps only you can take to overcome it. The key to reversing sarcopenia lies in specific exercise and diet.


Best Type of Exercise To

Reverse Sarcopenia?


Consistent strength training exercises can help rebuild and strengthen your muscles. By engaging in activities that challenge your muscles, you can stimulate muscle growth and counteract the effects of sarcopenia.

Squat Exercises is One of the Best Anti-Aging Exercises

Doing squats strengthens legs, helps you get up from a chair, improves your ability to get in and out of the car, keep you being able to get off the toilet without assistance, helps to protect your knee joints and builds bone and muscle!


Muscle Burns 3x More Calories than Fat


By focusing on maintaining a healthy weight and preserving muscle through regular exercise and a balanced diet, you can reduce the risk of developing these conditions and potentially avoid the need for costly long-term care. Being proactive about your health not only benefits your wallet and speeds up your metabolism, but also improves your overall quality of life.


What Type of Diet is Best

to Reverse Sarcopenia?


In addition to exercise, maintaining a healthy diet is crucial in combating sarcopenia. Consuming an adequate amount of protein is essential for muscle growth and repair.

7 Best Sources of Protein

  1. Chicken Breast : 4 ounces has 26 grams of protein.

2. Tuna Fish: 42 grams of protein in 4 0unces.

3. Cottage Cheese: 12 grams

4. Yogurt (organic, plain yogurt is best for weight loss): 12 grams of protein in 8 ounces.

5. 1 Egg: 12 grams of protein.

6. Chickpeas have 8 grams

7. Beef has 52 grams protein in a 6 ounce serving. (If you are trying to lose weight, pick lean grass fed beef). Why grass fed? A doctor once told me, "if you eat beef with added hormones that make cows bigger, that's exactly what will happen to you."


While an exact amount of protein specifically for older adults needs to be established, two studies were done to learn what the best amount is. According to PROT- AGE Study and European Society for Clinical Nutrition and Metabolism, older adults should consume 1-1.2 grams of protein per kilogram body weight.


For example, an older individual who weighs 150 pounds, would need approximately 68- 82 grams of protein per day. This would be 13-27 grams of protein per day more than an individual of the same weight who consumes 0.8 grams of protein per kilogram body weight.


Remember, overcoming sarcopenia and achieving weight loss is not impossible. With the right combination of exercise, diet, and professional guidance, you can regain muscle mass and strength, ultimately leading to improved overall health and well-being.

Don't let sarcopenia hold you back from reaching your weight loss goals – make 'someday' today and in just 30 days from now you,'' be glad you did!


*IMPORTANT: If you have kidney disease, please refer to your physician for the amount of protein you can safely consume.

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Source Study Regarding Sarcopenia and Nursing Homes.

2023 Oct; 15(20): 4335.  Factors Associated with Sarcopenia among Elderly Individuals Residing in Community and Nursing Home Settings: A Systematic Review with a Meta-Analysis. Author: Doris Eglseer, Academic Editor, Christa Lohrmann, Academic Editor, Silvia Bauer, Academic Editor, and Ilia Beberashvili, Academic Editor


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