Tips for Preserving Muscle Mass During Weight Loss

To lose weight without compromising muscle mass, many people have a common concern. Two registered dietitians shared expert-backed tips on how to achieve weight loss while maintaining muscle mass.

Marie Spano, M.S., RD, CSCS, CSSD, a sports dietitian for the Washington Nationals, recommends a balanced approach. She suggests reducing daily calorie intake by 300 calories and increasing energy expenditure by 200 through activities like walking or gardening. Amy Goodson, RD, author of The Sports Nutrition Playbook, agrees and advises reducing calorie intake slightly to promote steady fat loss without risking muscle loss.

Protein intake is crucial for maintaining and building muscle mass. Goodson recommends consuming about 1.5 grams of protein per kilogram of body weight, distributed evenly throughout the day. High-quality protein sources include lean meats, fish, legumes, and dairy products.

Strength training is also vital for preserving muscle mass while losing weight. Research supports the effectiveness of combining strength training with a calorie deficit for weight loss. The afterburn effect of strength training helps burn calories even after the workout is over.

Whole foods should be prioritized in the diet, with a focus on fruits, vegetables, whole grains, and lean proteins. Fiber-rich foods are important, and females should aim for 25 grams of fiber per day, while males should aim for 38 grams per day.

It’s important not to skip meals, as this can lead to muscle mass being used as a source of energy and can hinder weight loss goals. Instead, focus on a moderate calorie deficit, increased physical activity, and a balanced intake of protein and whole foods to achieve weight loss while preserving muscle mass.