Are you losing weight but don’t want to lose muscle? Remember: muscle is the key to burning calories, toning up, and staying in shape.
3 simple, effective tips
Specifically:
1. Strength train every week
Strength training helps muscles maintain mass, burn more calories, and keep your body lean, even when you’re losing weight.
- 2–3 sessions/week is enough
- Suggested exercises: squats, push-ups, planks, light weights, or resistance bands
Small tip: Split: 10 minutes of plank + 15 squats every morning is still very effective
2. Eat enough protein
Protein helps muscles recover after exercise, builds new muscle fibers, and prevents muscle breakdown when reducing calories.
- Eat enough 0.7–1g protein/pound of body weight per day
- Easy-to-eat foods: eggs, chicken breast, fish, yogurt, tofu
Quick tip: Prepare a quick meal: green salad + chicken breast + nuts + fruit
3. Reduce calories wisely
Reducing calories moderately helps you lose fat without affecting your muscles. Drinking enough water and maintaining protein helps your muscles function well.
You should:
- Cut refined carbohydrates and excess fat
- Keep your protein stable
- Drink enough water every day
Some small habits help you lose weight more effectively
Specifically:
- Take the stairs instead of the elevator
- 1–2 minutes of plank for every hour you sit at work
- A glass of water before meals helps you eat moderately
These small changes help your muscles move continuously, reducing fat while still maintaining muscle.
In short, losing weight is not just a number on the scale, but it is a journey to keep you healthy, toned and full of energy every day.
