How to Maintain Muscle Mass While Losing Weight

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How to Maintain Muscle Mass While Losing Weight

As a dietitian, I’ve received this question countless times: "How can I lose weight without losing my muscle mass?" It’s a common concern for many people. We all need to maintain our muscles, as they support our bodies in everything we do, from sitting upright to carrying groceries to exercising.

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How Do You Lose Weight?

There are many factors that can influence our body weight, including things like genetics that are not modifiable. One factor that we can modify is the balance between the amount of calories we consume and the amount of calories we burn. If your goal is to lose weight, you technically need to be in a calorie deficit.

A calorie deficit occurs when you consume fewer calories than your body needs. For example, if you require 2,500 calories per day to maintain your weight, you would need to consume less than 2,500 calories per day to create a deficit. This can be done by reducing your overall calorie intake, increasing your energy expenditure through exercise or doing a combination of both.

Marie Spano, M.S., RD, CSCS, CSSD, sports dietitian for the Washington Nationals, recommends a balanced approach. She suggests that a person following a 2,500-calorie a day diet could reduce daily calorie intake by 300 calories and increase energy expenditure by 200 through increasing exercise or activities of daily life. You can do this by reducing your intake of calorie-dense foods like sugar-sweetened drinks or packaged sweets that don’t contribute many other nutrients. And increasing physical activity could mean tacking on additional time to your daily walk, jog or hike. Even things like gardening or dancing can add up—just make sure it’s something you actually enjoy so you’re more likely to stick with it.

How to Maintain Muscle Mass

Muscle is primarily composed of protein. It’s essential for building, repairing and maintaining muscle tissue. Unlike fat or carbs, our bodies don’t store large reserves of protein. Therefore, we need to consistently consume protein sources throughout the day to provide our muscles with the necessary building blocks (called amino acids).

In addition to an adequate intake of protein, engaging in strength training (also known as resistance training) is crucial for building and preserving muscle mass. 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. Eat More Protein

Eating enough protein, choosing high-quality sources and distributing it evenly throughout the day is essential for maintaining muscle while losing weight. As Spano explains, “Since you need to decrease your overall calorie intake, you need to increase your protein intake to preserve muscle mass.” Aim to consume 0.8-1 gram of protein per pound of body weight per day.

Distributing your protein intake throughout the day not only provides your body with necessary amino acids but it also helps promote satiety. This can help you feel full for longer and can help prevent overeating.

1. Prioritize Strength Training

Both Goodson and Spano emphasize the importance of strength training for maintaining muscle mass and facilitating weight loss. Research supports the effectiveness of combining strength training with calorie deficit for weight loss, as it promotes muscle growth while reducing body fat.

Strength training is a form of exercise that burns calories both during and after your workout. Whether you’re lifting weights or using a resistance band, strength training can increase your overall energy expenditure. Additionally, the afterburn effect—also known as excess post-exercise oxygen consumption (EPOC)—continues to burn calories after your workout as your body works to restore its temperature, repair damaged muscle tissues and replenish oxygen levels.

1. Focus on Whole Foods

While counting calories can be a helpful tool in weight loss, it’s hard to realistically do long term. A more sustainable and effective approach is to focus on consuming whole foods. Spano advises, “Eat the majority of your food from whole, less-processed foods while also fitting in your favorite foods so you do not feel deprived.”

1. Don’t Skip Meals

While achieving a calorie deficit is important for weight loss, it’s crucial to avoid unhealthy strategies like skipping meals or overexercising. As Goodson explains, “Skipping meals can lead to the use of muscle mass as a source of energy, which is counterproductive to maintaining lean muscle.”

The Bottom Line

Losing weight while also maintaining muscle mass is achievable through a moderate calorie deficit, boosting your physical activity and increasing your intake of protein. Prioritize including high-quality protein options like meat, poultry, fish, legumes and dairy in each meal or snack of the day. Dietitians recommend building a majority of your meals around whole foods, and lowering your intake of highly processed foods. They also recommend striving to meet daily fiber recommendations and avoid skipping meals to help preserve muscle mass and support weight-loss goals.

FAQs

Q: How can I lose weight without losing my muscle mass?
A: To lose weight while maintaining muscle mass, you need to be in a calorie deficit. This can be achieved by reducing your overall calorie intake, increasing your energy expenditure through exercise or doing a combination of both.

Q: What is the best way to lose weight?
A: The best way to lose weight is through a combination of a calorie deficit, regular exercise and a balanced diet.

Q: How much protein do I need to consume per day?
A: Aim to consume 0.8-1 gram of protein per pound of body weight per day.

Q: Can I still lose weight if I don’t exercise?
A: Yes, you can still lose weight through a calorie deficit, but it may be more challenging. Exercise can help you lose weight faster and maintain muscle mass.