How to Preserve Muscle Mass During Weight Loss
The simple and obvious answer is Strength training. But let’s get into it. To preserve muscle mass during weight loss, it's important to follow a few key strategies:
Engage in strength training: Strength training exercises, such as weight lifting or bodyweight exercises, help to preserve and build muscle mass while also burning calories. Aim to do strength training exercises at least two to three times per week, focusing on all major muscle groups. If you do not know where to start, consider our coaching, where we can provide you with a strength training workout that we can personalize to your own preferences.
Consume enough protein: Protein is essential for building and maintaining muscle tissue. Aim to consume a source of protein with each meal and snack, such as lean meats, fish, eggs, dairy, beans, and tofu. A general guideline is to consume at least 0.8 grams of protein per kilogram of body weight per day, but individual protein needs can vary depending on age, sex, and activity level.
Avoid very low-calorie diets: Extremely low-calorie diets can cause rapid weight loss, but they can also lead to significant muscle loss. Instead, aim to lose weight gradually by creating a modest calorie deficit through a combination of diet and exercise.
Get enough sleep: Sleep is important for muscle recovery and growth. Aim to get seven to nine hours of sleep per night to support muscle health. You can learn more about the effect of sleep on muscle mass and fat generally in our article “the role of sleep on fat loss.”
