Healthy Ways to Lose Fat—Not Muscle
Published by
CONTRAVE Care Team
on
When you step on the scale and see the number go down, it’s easy to assume that all weight loss is good weight loss.
But not all pounds are equal. Your body is made up of fat, muscle, bone, and water—so when you lose weight, you want to focus on losing fat. Here’s why maintaining muscle is key to long-term health and how you can preserve muscle while working toward your weight loss goals.
The Difference Between Fat Loss and Muscle Loss
Fat loss happens when your body burns stored fat for energy, which helps improve overall health, metabolism, and body composition. We’ve talked before about the dangers of visceral (belly) fat. Losing significant amounts of fat, especially in the abdominal area, can have an outsized positive impact on your health.
Muscle loss, on the other hand, occurs when the body breaks down muscle tissue. This can occur due to rapid weight loss, inadequate protein intake, or lack of resistance exercise. Losing muscle can slow your metabolism, make it harder to keep weight off, and decrease overall strength and function. While some muscle loss naturally occurs due to aging, losing muscle mass is not generally seen as healthy by the medical community.
Why Muscle Mass Matters
Muscle plays a critical role in your body’s metabolism. The more muscle you have, the more calories you burn—even at rest. This is known as your basal metabolic rate (calculate your BMR here). But when you lose muscle, your metabolism slows down, which can make it easier to regain weight over time.
Beyond metabolism, muscle is essential for overall strength, mobility, and daily function. It supports joint health, reduces the risk of injury, and helps maintain balance and coordination, which becomes increasingly important as you age. Strong muscles also contribute to better posture and can help alleviate aches and pains associated with poor movement patterns.
Tips on Losing Fat While Preserving Muscle
If you’re on a weight loss journey, it’s important to maintain healthy habits that protect your muscle mass while still allowing you to lose fat. Here are six ways to prioritize building and maintaining muscle mass:
- Prioritize protein: Eating enough protein helps your body preserve muscle during weight loss. Aim for lean sources like chicken, fish, eggs, tofu, and Greek yogurt. Spreading your protein intake throughout the day can also help maximize muscle retention.
- Strength train regularly: Resistance exercises, such as weight lifting or bodyweight movements, signal your body to keep muscle even as you lose fat. Aim for at least two to three strength training sessions per week, focusing on major muscle groups. Don’t hesitate to work with a personal trainer if you’re new to weights to ensure you’re prioritizing safety.
- Don’t cut calories too aggressively: Extreme calorie restriction can lead to muscle loss. A gradual, sustainable calorie deficit—typically 300 to 500 calories per day—is better for sustainable success.
- Stay active: Besides strength training, regular movement—such as walking, stretching, or yoga—helps maintain muscle function and overall health. High-intensity interval training (HIIT) can also be effective for burning fat while preserving muscle. Remember, prior to starting any exercise program, it's always best to consult your healthcare provider.
- Get enough rest and recovery: Sleep and recovery play a huge role in muscle preservation. Aim for seven to nine hours of sleep per night, and give your muscles time to recover between workouts.
- Stay hydrated: Proper hydration supports muscle function and overall metabolism. Drinking enough water can also help with digestion and nutrient absorption, ensuring your body gets what it needs to retain muscle.
Keeping your muscle mass intact while losing weight is key to achieving a healthy body composition, which is more important than just seeing the number on the scale decrease. By combining the right nutrition and exercise strategies alongside your prescription weight loss medication, you can stay active and strong along your weight loss journey and reach your goals in a healthy and sustainable way!
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