Extended Cardio and Low Protein Equal Short Term Weight Loss

Short term weight loss sounds great BUT it’s not all fat – it’s muscle!

Muscle will be much harder to regain as we age because of anabolic resistance.. 

Clothes might feel loose and you get weight loss compliments. But short term weight loss is just giving a “false positive” honeymoon period. This might mean you divorced muscle, the love of your life.

 

1. Muscle Mass Loss (Sarcopenia)

• Protein Deficiency

• • Protein is essential for building and maintaining muscle tissue.
  • Insufficient protein intake exacerbates muscle atrophy and increases the risk of falls and injuries.

• Excessive Cardio

  • Prolonged cardio can lead to a breakdown of muscle tissue for energy, particularly if glycogen stores are depleted.
  • This can worsen age-related muscle loss and counteract maintaining strength and function.

2. Bone Health (Osteoporosis)

• Protein Deficiency

• • Protein is needed for bone health and bone density.
  • Inadequate protein intake, especially after menopause, increases the risk of osteoporosis and fractures.

• Osteoporosis Risks

  • After menopause, risk of osteoporosis increases due to declining estrogen levels and can weaken bones prone to fracture.

• Sarcopenia and Osteoporosis Link

  • Having both increases the risk of falls and fractures.
  • Poor nutrition leads to sarcopenic obesity and increases the risk of osteoporosis.

3. Other Negative Effects

• Reduced Physical Function

  • Since inadequate protein leads to muscle loss, this reduces strength, impaired balance, and decreased ability to perform daily activities.

• Slow-Healing Injuries

  • Protein repairs tissues. Deficiency can slow wound healing and recovery from injuries.

• Weakened Immune Function

  • Amino acids from protein build antibodies and maintain a healthy immune system. Low protein intake can lead to frequent illnesses and infections.

• Potential Cardiac Issues (Excessive Cardio)

  • Associated with potential adverse cardiac effects, such as myocardial fibrosis and an increased risk of atrial fibrillation, in some individuals.

• Musculoskeletal Injuries (Excessive Cardio)

  • Increases the risk of musculoskeletal issues like osteoarthritis and stress fractures.

 

What Can You Do Instead of A Short Term Weight Loss

Recommendations:

• Prioritize protein intake with 30 grams each meal.
• Balance cardio and strength training to build and maintain muscle mass.
• Listen to your body and avoid pushing yourself too hard or engaging in prolonged, strenuous exercise if it causes excessive fatigue or pain.

 

References: 

• Chucherd O, Vallibhakara O, Vallibhakara SA, Sophonsritsuk A, Chattrakulchai K, Anantaburarana M. Association of Sarcopenic Obesity and Osteoporosis in Postmenopausal Women: Risk Factors and Protective Effects of Hormonal Therapy and Nutritional Status. Arch Osteoporos. 2025 Jun 26;20(1):83. doi: 10.1007/s11657-025-01573-w. PMID: 40569474; PMCID: PMC12202630.

• Filip Vuletić, Berte Bøe, Considerations in the Aging Female Athlete, Operative Techniques in Sports Medicine, Volume 32, Issue 2, 2024, 151091, ISSN 1060-1872, https://doi.org/10.1016/j.otsm.2024.151091.

 

Other Episodes You Might Like:

• Previous Episode - Simple Ways to Know if You’re Following Protein Rules in Menopause
• Next Episode - What to Do When Joints Hurt, Ache or Need Replaced? A Doctor Viewpoint
• More Like This - Protein for Menopause Hormone Support

 

Resources: 

• Join the Flipping50 Membership for evidence-based workout programs.
• Short & Easy Exercise videos in this 5 Day Flip Challenge.
• Get the Flipping 50 Protein & Fiber supplements for women over 50 to support muscle health, enhance recovery, and meet daily nutritional needs.