Can older people keep muscle while losing fat?
Long‐term preservation of lean mass and sustained loss of fat mass after completion of an intensive lifestyle intervention in older adults with obesity and type 2 diabetes
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Participants gained muscle while losing weight—despite being older and diabetic.
It's commonly believed that older adults, especially those with type 2 diabetes, naturally lose muscle and struggle to build it. Losing fat while gaining lean mass is rare and considered metabolically exceptional.
Practical Takeaways
Commit to a focused 3-month plan of strength training, cardio, and calorie control—even if you stop formal programming afterward.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Participants gained muscle while losing weight—despite being older and diabetic.
It's commonly believed that older adults, especially those with type 2 diabetes, naturally lose muscle and struggle to build it. Losing fat while gaining lean mass is rare and considered metabolically exceptional.
Practical Takeaways
Commit to a focused 3-month plan of strength training, cardio, and calorie control—even if you stop formal programming afterward.
Publication
Journal
Lifestyle Medicine
Year
2024
Authors
Robert G Memelink, Aveline Hijlkema, Bas Valentin, Martinet T Streppel, Wilrike J Pasman, Suzan Wopereis, Johan de Vogel‐van den Bosch, Michael Tieland, Josje D Schoufour, Ivan Bautmans, Peter JM Weijs
Related Content
Claims (5)
Older adults with obesity and type 2 diabetes who improve their walking speed and leg strength after a 3-month lifestyle program keep those gains for at least 6 more months—even after the program ends.
A 3-month program with diet changes, strength training, and intense workouts helped older adults with obesity and type 2 diabetes lose fat and keep or gain muscle — and those benefits lasted for at least 6 months after the program ended.
If older adults with obesity and type 2 diabetes drink a special protein shake with leucine and vitamin D for 3 months, it might help at first—but the benefits don’t last 6 months after stopping, unless they keep eating lots of protein.
Everyone can lose fat, get stronger, and build muscle with the right diet and exercise — how much they gain might differ, but the ability is there for all of us.
If older adults with obesity and type 2 diabetes go to more of their exercise program sessions, they’re likely to get better at getting up from a chair and feel more active even six months later — going to 20% more sessions means about 1.2 seconds faster on the chair test.