Get expert-backed tips on how to lose weight without losing strength.
Its a common concern for many people.
How Do You Lose Weight?
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There are many factors that can influence our body weight, including things like genetics that are not modifiable.
If your goal is tolose weight, you technically need to be in a calorie deficit.
Acaloriedeficit pops up if you consume fewer calories than your body needs.
She says, Research shows slower weight loss helps minimize muscle loss and it is easier to maintain.
How to Maintain Muscle Mass
Muscle is primarily composed ofprotein.
Its essential for building, repairing and maintaining muscle tissue.
Unlike fat or carbs, our bodies dont store large reserves of protein.
Both Spano and Goodson recommend incorporating a regular strength-training program into your week to maintain muscle mass.
Tips for Maintaining Muscle Mass While Losing Weight
1.
The greater the caloric deficit, the higher your protein needs to help spare muscle loss during weight loss.
Goodson agrees, stating that ahigh-protein dietcan help preserve lean muscle mass during weight loss.
She recommends consuming approximately 1.5 grams of protein per kilogram of body weight.
For a 150-pound person, this translates to about 102 grams of protein per day.
She recommends about 30 grams of protein at each meal and 8 to 15 grams at snack times.
To meet this goal, consider starting your day with a high-protein smoothie.
This can help you feel full for longer and can help prevent overeating.
Finally, our experts recommend focusing on high-quality protein options, such as those found in whole foods.
And aim to consume a variety of different protein sources to help you best meet your needs.
Therefore, the more muscle you have, the more calories you burn, even at rest.
Strength training is a form of exercise that burns calories both during and after your workout.
Whether youre lifting weights or using a resistance band, strength training can increase your overall energy expenditure.
A more sustainable and effective approach is to focus on consuming whole foods.
The key word beingmajority.
Whole foods are typically more calorie-dense than highly processed foods.
Not to mention, if youve ever skipped a meal, do you remember what happens later?
You might be more inclined to overeat.
U.S. Department of Agriculture.
FoodDataCentral.Yogurt, Greek, plain, lowfat.
U.S. Department of Agriculture.
2022; 23(5):e13428.
doi:10.1111/obr.13428
MedlinePlus.Muscle cells vs. fat cells.
2021;14(2):1027-1035.
The University of New Mexico.Exercise After-Burn: Research Update.
2023;14(1):3161. doi:10.1038/s41467-023-38778-x
