Why Muscle Mass Matters

As a Naturopathic Doctor, I often see patients who are concerned about their weight and body composition. For years, so much emphasis has been put on the number on the scale.

It is a useful, empirical tool for many trying to lose weight. BMI can also be helpful as a general guideline to screen for those falling in the underweight or overweight categories, because this classification can predict the risks for many health outcomes.

The problem with just using the number on the scale though, is that it does not account for what makes up that body weight. Knowing how much you weigh, and calculating BMI tells us whether you are "normal weight" or not, but it does not tell us body composition: namely lean muscle mass and fat mass.

Why does this matter? Because in almost every BMI category, the people with more muscle mass and lower body fat percentage are in a better position and do better when facing MANY health conditions. They have better blood sugar control. They have less heart disease in general. And if if they get terminally ill, they do better. Additionally, higher muscle mass and lower body fat composition, regardless of where your BMI falls, is associated with lower rates of death from any cause.

Some things to think about in regard to muscle mass:

Muscle is more metabolically active than fat. This means that it costs more energy to maintain muscle than it does to maintain fat mass at rest. When comparing two people with the same BMI, the person with more muscle is burning more calories at rest than someone with less muscle mass. With more muscle we are also able to maintain our weight more easily if overindulging once in a while. Having more muscle mass reinforces that we burn more body fuel, and with more physical activity, this is how we get leaner and leaner over time. Because sugar (glucose) is the main currency for our muscles, more lean muscle mass will translate to better glucose control, meaning our risk for type 2 diabetes goes down. We may also notice improvements in cholesterol, depending on the scenario.

Muscle mass is more dense than fat mass. This means that one pound of muscle takes up less space on your body than one pound of fat. If two people weigh the same and are the same height, the person with more muscle will look leaner. It can be so discouraging when we are not noticing the scale move in proportion to our efforts- and this is something to keep in mind!

"But I don't want to get bulky!" For women especially, this is a common concern I hear. Putting on a lot of muscle mass requires a lot (multiple workouts per day) of effort. It is also more difficult for women to change body composition than it is for men. Resistance training 3-4 times per week will not achieve bulk!

In one-on-one weight loss consultations, I like to frame the idea of weight loss as more of a change in body composition rather than just the number on the scale. By prioritizing muscle building through regular exercise and a healthy diet, individuals can improve their quality of life, reduce their risk of chronic diseases, and promote longevity. So don't just focus on the number on the scale - pay attention to your muscle mass and reap the many benefits that come with it!

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