How to Keep Muscle While Losing Weight

If you’re trying to lose weight, your long-term health is likely top of mind. Losing body fat may help you feel better and reduce your risk of diabetes, heart disease, and certain cancers. But keeping muscle is important.

Your muscle mass helps your metabolism and allows you to do everyday things like lift grocery bags, walk, and take the stairs. It’s especially important for healthy aging.

These four tips can help you keep muscle while losing weight.

1. Strength-train at least twice a week

A large review of studies has shown that regular strength training reduces muscle loss during weight loss.

Strength-training can be lifting weights, using resistance bands, or doing body weight exercises to strengthen muscles. These exercises signal your body to maintain muscle mass, even in a calorie deficit.

Focus on full-body workouts or target major muscle groups with compound movements like squats, deadlifts, and push-ups.

2. Get enough protein daily

Protein provides the building blocks for muscle repair and muscle preservation during fat loss.

Researchers note that some people may need more protein than others. Protein recommendations vary based on one’s sex, weight, and other factors. And people who exercise regularly may need about 1.25 to 1.5 times the recommended daily amount (RDA) than those who don’t. People with obesity who choose weight-loss therapy may need about 1.5 times the recommended amount.

Talk to your doctor about how much protein is right for you. This is especially important if you have an underlying medical condition that requires protein restriction.

To incorporate protein in your diet, include high-protein foods like chicken, fish, tofu, eggs, and legumes in every meal. Consider protein supplements if needed.

3. Include resistance-based cardio

Studies suggest that resistance-based cardio activities like cycling and rowing preserve muscle better than steady-state cardio like jogging.

• Resistance-based cardio combines resistance exercise with bursts of intensity. This builds strength while keeping the heart rate high.
• Steady-state cardio is exercise at a consistent, moderate pace and lower resistance. This improves endurance and cardiovascular fitness.

Replace some traditional cardio sessions with activities like cycling, swimming, or HIIT (high-intensity interval training) workouts using resistance elements.

4. Prioritize recovery

Recovery periods allow muscles to repair and adapt to become stronger. This includes rest days, quality sleep, and active recovery. Sleep, specifically, regulates hormones like growth hormone, which supports muscle maintenance.

Schedule at least one or two rest days per week, aim for seven to nine hours of sleep nightly, and incorporate light activities like stretching or yoga on recovery days.