Preventing Muscle Loss During Weight Loss: The Murrays Chemist Approach

Blog by Jaydev Varsani | Clinical Pharmacist at Murrays Chemist

As interest in injectable, hormone-based weight management treatments grows, it’s important to remember that weight loss is not just about the number on the scale. At Murrays Chemist, our face-to-face weight loss clinic is designed to promote sustainable fat loss while protecting muscle mass — a key to long-term metabolic health, physical strength, and wellbeing.

Why Muscle Loss Happens During Weight Loss

When calorie intake is significantly reduced — either through appetite suppression or dietary changes — the body begins to use stored energy. Ideally, most of this energy comes from fat stores. However, if not supported properly, the body can also break down lean muscle mass.

Common causes of muscle loss during weight reduction include:

• Insufficient dietary protein
• Lack of resistance training
• Rapid weight loss without structured clinical support

This can lead to:

• Reduced physical strength and slower metabolism
• Increased likelihood of weight regain (as fat)
• Sagging or loose skin
• Fatigue and reduced physical performance

At Murrays Chemist, we recognise these risks and offer proactive support to help patients maintain both their health and confidence.

Our Holistic Approach to Muscle Preservation

1. Focus on Protein Intake

Protein is essential to preserve muscle. We guide our patients to:

• Consume 1.2–2g of protein per kg of body weight daily
• Use whole food sources such as dairy, eggs, lean meats, legumes, tofu, and fish
• Incorporate high-quality supplements where appropriate

2. Promote Resistance Training

Even simple strength exercises can prevent lean mass loss. Our team encourages:

• 2–3 sessions per week
• Accessible exercises including bodyweight workouts and resistance bands
• Culturally sensitive, achievable routines tailored to ability and lifestyle

3. Support Micronutrient and Hydration Needs

Muscle health depends on hydration and key nutrients. We monitor and advise on:

• Adequate water intake
• Vitamin D, magnesium, B12, and other essential nutrients
• Recovery and energy support via personalised recommendations

4. Track Progress Beyond the Scales

We go beyond weight tracking to assess what kind of weight you’re losing. During our face-to-face reviews, we:

• Monitor symptoms like fatigue, weakness, or poor recovery
• Adjust goals to optimise health outcomes
• Recommend assessments of body composition if clinically indicated

Managing Skin and Muscle Tone During Weight Loss

Muscle loss and rapid fat reduction can impact skin tone. We help by:

• Encouraging gradual weight loss for better skin adaptation
• Supporting collagen production through diet and lifestyle
• Recommending exercises that tone and strengthen the arms, thighs, and core
• Advising on hydration and hormonal balance

Tailored Care for South Asian and High-Risk Patients

We offer culturally tailored weight loss plans for individuals from South Asian backgrounds and other high-risk populations, where:

• Risks of diabetes, visceral fat, and muscle loss are higher
• Traditional dietary patterns may require tailored guidance
• Community-specific support improves outcomes and adherence

Our aim is to support safe, effective, and sustainable weight loss without compromising your strength, resilience, or wellbeing.

Start Your Clinical Weight Loss Journey Today

At Murrays Chemist, our programme includes:

• One-to-one consultations with a clinical pharmacist
• Culturally relevant dietary and exercise advice
• Blood testing and progress tracking
• A focus on preserving lean mass, energy, and metabolic health

📍 Visit us: Murrays Chemist, 172 Kenton Road, Harrow, HA3 8BL
📞 Call: 0208 907 0413
🌐 Book online: www.murrayschemist.co.uk