How do we lose muscle?

awkwardbae

Hello! I'm 2 weeks into my weightloss and I managed to lose around 1,5 kg.
Over the last year even though I wasn't trying to lose weight I managed to build some muscle, especially on my legs and butt. What should I do in order not to lose that muscle I've built? I had to stop working out due to the fact that I'm post op and I'll be able to start again in 1-2 weeks. Will that affect my muscle mass? Please help!

cerise_noir

Eat around .6 grams of protein per pound of body weight. Since you are healing, go up to your maintenance calories for the duration of healing, and after you heal, drop to a reasonable calorie deficit and resume your weight training.

awkwardbae

Thank you! Will I lose muscle because I don't work out though?

DresdenSinn

You definitely should be supplementing with the amino acid Glutamine especially since you are post-op, this will aid in your recovery and help spare muscle. Try a teaspoon (5g) first thing in the morning, between meals, and before bed. It's tasteless, I just put a teaspoon in my mouth, take a drink of water, swirl it around and down it goes.

nutmegoreo

awkwardbae wrote: »

Thank you! Will I lose muscle because I don't work out though?

The amount you lose in 2 weeks will be minimal. Eat your maintenance calories for now, while your body is healing. Your body needs the extra nutrition right now. No need to add on special supplements. Get enough protein, as mentioned. Be gentle on yourself. It's only two weeks, and if you don't heal well, your risks are higher. Take care of yourself. Higher priority.

RoxieDawn

OP, too aggressive of a deficit and not eating enough protein equals muscle loss. You can keep your muscle by eating good amount of protein (perhaps the .8 gr per lb of body weight rule) and yes continuing to use those muscles through strength training will allow you to keep most of your muscle mass, not just in the areas you describe but your entire body.

You loose muscle because muscle is metabolically "expensive"-- it takes more calories to maintain than fat. The body wants to run as efficiently as it can, so when not eating enough, when on a deficit the first thing it wants to get rid of is all that calorie-demanding muscle.

By eating at a slighter deficit, getting sufficient protein and lifting weights, you can convince your body that you still need that muscle, and burn more fat instead. But since you cannot workout (depends on how long you remain in post op recovery) you should expect to loose some muscle, but the slower the weight loss the better and eat that protein. Do not worry about loosing a wee bit. Get back to working out when you can! You will not damage anything in this short period of time.

edited to add: skip any supplements mentioned here. The only thing you need is protein, and if you by chance cannot eat enough through food, you might want to consider whey protein or something to supplement the remaining protein needs you simply cannot get through food.

awkwardbae

Thank you all so much! You've been really helpful. I'll follow your advice and jump right into my work outs once my doctor gives the ok.