Burn Fat, Not Muscle: How to Get Lean Without Losing Strength

According to SHAHEDNEWS, Take a multi-prong approach to balancing fat burning and maintaining muscle.

GLP-1 medications have been a popular way to treat obesity, diabetes, and fatty liver disease over the past several years. Drugs sold as Ozempic, Wegovy, Mounjaro, and Zepbound can produce substantial weight loss while helping patients control blood sugar.

But these medications can also cause problems. Some patients experience nausea and other gastrointestinal side effects. Because GLP-1 drugs reduce appetite and food intake, they may also contribute to nutritional deficiencies and loss of muscle, potentially increasing the risk of frailty and other long-term health issues.

Researchers at UC Berkeley are now investigating a very different strategy for treating obesity and diabetes. Instead of reducing the amount of energy a person consumes, their approach is designed to increase the amount of energy the body uses by raising metabolic activity.

Compound to produce more energy

In a study published in Science Advances, the team reports that a molecular compound called 5-tetradecyloxy-2-furoic acid (TOFA) can interfere with the production of lipids such as cholesterol and triglycerides. At the same time, it activates genes that encourage cells to use fat for fuel and produce more energy.

“Body weight responds to two levers: taking in fewer calories, or spending more energy,” said Anders Näär, a professor of metabolic biology and nutrition at UC Berkeley and senior author of the study. “GLP-1s work almost entirely on the first, so we went after the second.”

Despite the promising results, the researchers emphasize that TOFA has so far been studied only in animals. Its safety and effectiveness in humans remain unknown and will need to be evaluated in future studies.

Try this at home

• Build muscle – Strength training increases lean muscle mass, which requires more energy to maintain than fat tissue.

• Move more throughout the day – Walking, taking the stairs, gardening and standing more often can significantly increase daily energy expenditure.

• Do resistance training regularly – Exercise can increase energy use during the workout and for a period afterwards as the body repairs and recovers.

• Eat enough protein – Protein has a higher thermic effect than carbohydrates or fat, meaning the body uses more energy to digest and process it.

• Add bursts of intensity – Short intervals of faster walking, cycling, hills or other vigorous exercise can increase energy expenditure and improve fitness.