Many people focus solely on burning fat and cutting calories when losing weight. But if you want long-term results, maintaining lean muscle is key. Muscle not only helps you look leaner, but it also acts as a “metabolic engine” that helps your body burn calories more efficiently, even when you’re at rest.
How does muscle affect weight?
Here are 2 main effects:
1. Muscle loss with age
As you age, your body naturally loses some of its lean muscle mass. This has many consequences: hormonal changes that make you more likely to gain weight, decreased bone density, weakened muscles, reduced mobility, and a reduced quality of life.
So, keeping muscle while losing weight not only helps you look leaner, but also supports long-term health and mobility.
2. Muscles help burn calories and lose weight sustainably
Muscles burn more energy than fat, even when you are resting. This means that the more muscle you have, the more calories you burn throughout the day.
This helps:
- Losing weight more effectively
- Limiting weight gain
- Keeping your body toned and not flabby after weight loss
Exercises like squats, push-ups, and weightlifting are great ways to maintain lean muscle while losing weight.
Muscles are important for overall health
Muscles are not just for looking good, they also participate in many important functions:
- Blood sugar regulation: Muscles help control glucose and increase insulin sensitivity, reducing the risk of metabolic disorders.
- Maintaining strength and mobility: Less muscle means a weaker body, more prone to falls, and a loss of independence.
- Supporting strong bones: Strength training stimulates bone growth, increases bone density, and reduces the risk of osteoporosis as you age.
How to maintain lean muscle when losing weight
Weight loss is more than just about losing the number on the scale. It’s important to lose fat while still maintaining muscle, so your body is strong, toned, and has a good metabolism. The secret lies in exercise and nutrition.
1. Prioritize strength training
Strength training is the most effective way to maintain lean muscle. You can try:
- Lifting weights
- Squats, push-ups, planks
- Resistance bands
- Pilates or strength training classes
If you’re just starting out, work out twice a week, focusing on large muscle groups like your legs, back, chest, shoulders, and hips. Then gradually increase the weight or reps to continue to build muscle. Remember, as you get older, prioritizing strength training is more important than cardio.
2. Eat Smart
2.1. Protein
Protein helps repair and build muscle after exercise, and prevents muscle breakdown. When losing weight, you should maintain a higher protein intake than usual.
- Minimum: 0.36g protein/pound of body weight
- Optimal for strength trainers: 0.7–1g protein/pound
2.2. Cut calories properly
To lose fat, cut from refined carbohydrates or excess fat instead of cutting protein. The goal is to reduce calories moderately so that muscle is not broken down.
- Eat a variety of foods and drink enough water
- Lots of green vegetables and fruits
- Protein at every meal
- Drink enough water to support metabolism and muscle recovery
When combined properly, muscles will be protected and the body will maintain a toned figure and abundant energy.
Finally, maintaining lean muscle is the key to effective and sustainable weight loss. Combining strength training with a reasonable diet will help you not only lose fat but also increase strength, energy and maintain long-term health. Remember, weight loss is not just about the number on the scale, but a journey to help your body be healthy, toned and full of energy.
