How to Maintain Muscle Mass While Losing Weight, According to Dietitians
How to Maintain Muscle Mass While Losing Weight, According to Dietitians
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.
However, when we’re trying to lose weight, we often worry about losing our precious muscle mass in the process. To address this concern, we consulted two registered dietitians who provide expert-backed tips to help you achieve weight loss without compromising your muscle mass.
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.
According to 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.
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.
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
- 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. It’s also important to remember that protein is not a one-size-fits-all solution. You need a balanced intake of protein spread throughout the day.
It’s also important to aim for a protein intake that is consistent with your personal needs. Spano suggests starting your day with a high-protein smoothie, which can provide around 30 grams of protein.
- Prioritize Strength Training
Strength training is a form of exercise that burns calories during and after your workout. It’s also important to incorporate strength training into your routine to maintain muscle mass.
Research has shown that combining strength training with a calorie deficit can lead to weight loss and improved overall health.
- Focus on Whole Foods
While counting calories can be a helpful tool in weight loss, it’s important to focus on consuming whole foods. Whole foods tend to be more calorie-dense than highly processed foods, which can help to reduce overall calorie intake.
It’s also important to aim for a fiber intake of at least 25 grams per day for women and 38 grams per day for men. High-fiber diets have been shown to reduce calorie absorption and lead to weight loss.
- Don’t Skip Meals
Finally, it’s important not to skip meals. While achieving a calorie deficit is important for weight loss, skipping meals can lead to the use of muscle mass as a source of energy, which is counterproductive to maintaining lean muscle. It’s also important not to overeat, which can lead to weight regain.
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. It’s also important to focus on whole foods, eat regularly, and prioritize fiber intake.
FAQs
Q: How many calories should I consume each day to lose weight without losing muscle mass?
A: A moderate calorie deficit of 300-500 calories per day is generally recommended.
Q: What are some high-quality sources of protein?
A: Some high-quality sources of protein include lean meats, fish, eggs, dairy products, legumes, and plant-based protein supplements.
Q: How many grams of fiber should I aim for each day?
A: Women should aim for at least 25 grams of fiber per day, while men should aim for at least 38 grams per day.
Q: Can I still do strength training if I have a busy schedule?
A: Yes, you can still do strength training on a busy schedule. Many strength training exercises can be done in just a few minutes, and you can also incorporate strength training exercises into your daily activities such as carrying groceries or using stairs instead of elevators.
