Return to running after weight loss — my results so far

Dr.GastroMayo said:

The honest range is roughly 20 to 40% of total loss as lean mass without deliberate resistance training, and roughly 10 to 20% with it plus adequate…

Sharing my comprehensive lab data relevant to lean mass:

Protocol: Semaglutide 1.7mg/wk, resistance training 3x/week, protein 1.2g/kg/day.

The improvements in lean mass are clearly reflected in these numbers. The inflammatory marker reduction (hsCRP) is particularly striking.

One thing that is still open after andrew_nyc’s answer:

Whether resistance training and protein change the ratio or only the absolute amount?

BiostatsBrad said:

Sharing my comprehensive lab data relevant to lean mass: Biomarker Baseline Month 3 Month 6 Month 9 Weight (lbs) 272 247 212 207 A1C (%) 6.7 6.2 6.1…

Bone density monitoring on lean mass: DEXA bone density at baseline and month 12.

Lumbar spine T-score: -0.8 → -0.6 (stable to slightly improved)
Femoral neck T-score: -0.9 → -0.7 (stable)

No significant bone loss despite 50 lbs of weight loss. Key factors: adequate calcium (1200mg/day), vitamin D (5000 IU/day), resistance training 3x/week, and adequate protein. Weight-bearing exercise is critical for maintaining bone density during rapid weight loss.

Reporting back.

Second scan under matched conditions came back with the lean number nearly a kilogram higher than the first, so a chunk of what I panicked about was hydration. Strength numbers were up throughout.

Dr.ObesityLA said:

Bone density monitoring on lean mass: DEXA bone density at baseline and month 12.

Agreed on the ranges, with the condition that a single DEXA is not a measurement, it is one draw from a distribution. Hydration status moves the lean compartment by a kilogram or more between scans, so any comparison of scans done at different times of day or different hydration states is noise.