Muscle Mass Loss: 7 Surprising Reasons You Could Be Losing Muscle

It’s a common goal for many to maintain a toned and strong body. But what happens when your muscles start shrinking and despite your best efforts? Muscle mass loss can be confusing, a bit alarming, and frustrating.

 

There are several less obvious reasons you might be losing muscle without realizing it, while aging naturally causes some decline in muscle strength.

 

Dr. Rogers Centers came up with a medical weight loss program that is designed perfectly for muscle loss.

 

What is Medical Weight Loss?

 

It helps you to improve other health issues associated with being obese or overweight, such as cholesterol and diabetes and also helps to lose weight. We will provide professional support to help you enjoy better health and lose weight safely when you use our medical weight loss services.

 

Benefits of Medical Weight Loss 

 

• It is safer than independent diets.
• You can avoid surgery.
• Personalized weight loss management.
• Long-term results.

Now let’s see about mayo clinic statistics regarding muscle loss “Muscle mass declines by approximately 3-8% per decade after the age of 30, and the rate of loss increases significantly after age 60”

 

1. Not Enough Protein in Your Diet

 

The building block of muscle is protein. Your body struggles to develop and repair muscle tissue after workouts without sufficient protein, leading to muscle mass reduction over time.

 

An inadequate protein consumption could mean you’re losing muscle in preference of gaining it, even if you’re working out regularly.

 

To support your muscle-building goals, aim for a protein-rich diet that includes lean fish, eggs, meats, and plant-based proteins like quinoa and lentils.

 

Checklist:

 

• Include a protein source in every meal
• Avoid extreme low-calorie diets
• Consider protein supplements if needed
• Eat protein-rich snacks between meals
• Prioritize post-workout protein intake

 

2. Chronic Stress

 

Believe it or not, for your muscles high levels of stress can wreak havoc. Your body produces cortisol when you’re stressed, a hormone that can lead to muscle mass reduction over time.

 

To use as energy, cortisol breaks down protein in your muscle tissues, leaving you with less muscle. The toll on your muscle tissue could be significant if you’re dealing with persistent stress.

 

Even a good night’s sleep is important for maintaining your muscle mass, and you may manipulate your stress through activities like meditation and yoga.

 

Checklist:

• Prioritize stress management daily
• Incorporate relaxation techniques
• Get adequate sleep each night
• Balance work and leisure time
• Avoid overtraining, which can increase cortisol

 

3. Inadequate Recovery After Workouts

 

When looking to build muscle, healing is just as important as the workout itself. This can lead to muscle breakdown when you're no longer giving your muscles enough time or overtraining it.

 

Your muscle groups need time to rebuild, repair, and grow stronger. Not sleeping enough or skipping rest days can put your body in a steady state of repair, which, through the years, leads to muscle mass reduction instead of gains.

 

Checklist:

• Rest at least once in a week
• Ensure you’re getting 7-8 hours of sleep
• Incorporate active recovery like stretching or light walking
• For signs of overtraining always listen to your body
• Schedule recovery sessions such as massages or foam rolling

 

4. Aging and Hormonal Changes

 

Muscle loss turns into more common as we age, but hormonal changes are also to blame. A key hormone concerned in building muscle called testosterone, naturally declines with age.

 

At a faster rate, this decrease can cause your body to lose muscle. While aging is inevitable, a regular and normal exercise routine, preserving a balanced diet, and engaging in resistance training can help slow down the process of muscle mass reduction.

 

Checklist:

• Focus on exercises that challenge large muscle groups
• Discuss hormone levels with your doctor
• Maintain a diet rich in muscle-supporting nutrients
• Stay physically active daily

 

5. Sitting Too Much

 

A thing that causes your muscles to shrink is a sedentary lifestyle. Sitting for long periods weakens the muscles of the core and legs.

 

Your muscles aren’t being used if you spend hours in front of a computer, on the couch, or sitting at a desk, and they can start to waste away.

 

Too much sitting during the day can contribute to muscle mass reduction even if you work out. If you want to make a difference, incorporate more movement throughout your day.

 

Checklist:

• Take short, frequent breaks to stand and walk
• Use a standing desk or balance ball at your workstation
• Stretch or walk during phone calls or meetings
• Park farther from entrances to encourage more walking
• Make it a habit to move every hour for at least 5 minutes

 

6. Skipping Strength Training

 

For your heart, cardio is great but it doesn’t do much for your muscles. You’re missing out on a crucial element of building muscle if you’re skipping strength training in favor of cardio.

 

Strength training stimulates muscle growth and maintains muscle mass. This could lead to muscle mass reduction if you fail to comprise resistance exercises into your fitness routine, even if you’re doing plenty of cardio.

 

Checklist:

• Incorporate weight lifting or resistance bands into workouts
• Focus on compound movements like squats, deadlifts, and presses
• Aim for at least two strength-training sessions per week
• Gradually increase weight or resistance for progressive overload
• Track your strength progress

 

7. Undiagnosed Medical Conditions

 

Sometimes muscle mass loss is caused by underlying health conditions. These conditions can lead to unexpected muscle loss such as diabetes, thyroid disorders, and autoimmune diseases.

 

These conditions can interfere with your body’s ability to repair muscles, absorb nutrients, or regulate hormones, all essential for muscle building.

 

It’s worth seeing a doctor to rule out any potential medical issues if you’re experiencing unexplained fatigue, weakness, or muscle loss.

 

Checklist:

• Schedule regular check-ups with your doctor
• Discuss any symptoms of muscle weakness or fatigue
• Get blood tests to check for nutritional deficiencies
• Monitor thyroid and hormone levels
• Follow any medical advice related to muscle health

 

Combat Muscle Mass Loss Today

 

Muscle mass reduction can sneak up on you for reasons you might not expect. By addressing these surprising causes, you can better protect your muscles and focus on strategies that help you build muscle.

 

From eating enough protein to managing stress and staying active, small changes can have a big impact on preserving your muscle mass. Stay mindful of these factors, and your strength will remain a solid foundation for years to come.

 

You can contact us or visit our website to schedule your appointment for our medical weight loss program to get a sleek and slim look.