Will I lose muscle while dieting?
Sometimes yes, but you can prevent it
One of the biggest concerns during weight loss is losing muscle along with fat. Whether or not you lose muscle depends largely on how much fat you have to lose. If you're significantly overweight, your body tends to preserve muscle while shedding fat. However, if you don't have much excess weight, your body may begin to use muscle for energy, leading to muscle loss.
To minimize muscle loss, two key factors come into play: protein intake and strength training.
Prioritize protein
Even when you're in a calorie deficit, eating more protein can help maintain muscle mass. Studies show that higher protein intake during weight loss can significantly reduce muscle loss. Aim for at least 1.25 grams of protein per kilogram (0.6g per pound) of body weight to support muscle retention.
Strength training
Not just any exercise will do—you need resistance-based workouts (using weights, machines, or your body weight). Strength training signals your body to hold onto muscle tissue while losing fat. To effectively preserve muscle, aim to strength train at least twice a week, focusing on major muscle groups.
Takeaway: Combining strength training with sufficient protein intake helps you retain muscle even in a calorie deficit.
