How to Maintain Muscle Mass During Weight Loss
Losing weight shouldn't mean losing strength. Learn our clinical approach to preserving lean muscle while reducing body fat.
One of the biggest risks of rapid weight loss is the loss of lean muscle mass. When you lose muscle, your basal metabolic rate drops, making it harder to maintain your weight loss long-term.
The Importance of Protein
Protein is the building block of muscle. When in a calorie deficit, your protein needs actually increase. We recommend aiming for at least 1.2 to 1.6 grams of protein per kilogram of body weight.
Resistance Training
Cardio is great for heart health, but resistance training is non-negotiable for preserving muscle. Aim for 2-3 sessions of strength training per week, focusing on compound movements like squats, deadlifts, and push-ups.
Pacing Your Weight Loss
Aggressive calorie deficits lead to higher rates of muscle loss. A moderate deficit that allows for 1-2 pounds of weight loss per week is more sustainable and better for body composition.
Our health coaching programs specifically address these factors, ensuring that the weight you lose is fat, not the metabolically active muscle your body needs.
Jo Bhakar
Lead pharmacist and founder of The Holistic RX. Specializing in medical weight management, IV nutrient therapy, and holistic health coaching with a focus on evidence-based treatments for sustainable results.
View full profileComments (4)
This was incredibly helpful! Thank you for the detailed explanation.
I've been wondering how this works. Great article!
Can't wait to try these tips out. Thanks for the detailed breakdown!
Related Articles
The Science Behind GLP-1 Weight Loss Medications
Understanding how treatments like Mounjaro and Wegovy work with your body's natural hormones to promote sustainable weight loss.
5 Essential Nutrients for Optimal Energy Levels
Feeling fatigued? Discover the key vitamins and minerals your body needs to maintain consistent energy throughout the day.
Understanding the Benefits of IV Nutrient Therapy
Why bypassing the digestive system with intravenous vitamins can provide faster, more effective results for immunity and recovery.
Ready to Transform Your Health?
Take the first step towards a healthier, more vibrant you. Find out if our medical weight loss treatments are right for you.