When starting a weight-loss plan, most of us hope to lose body fat, specifically—not muscle mass. But when we lose weight, a large percentage of the total weight lost can be muscle. Is there any way to reduce that muscle loss?
How to Lose Weight (Body Fat)
To lose weight you need to create a caloric deficit by consuming fewer calories than you are burn each day. This is usually accomplished by: 1) eating less food (fewer calories), 2) burning more calories by exercising more, or 3) a combination of both. In an ideal world, all of the weight we lose would be body fat, but in truth, losing weight means losing fat—and some muscle, fluids, etc.
How to Maintain Muscle Mass
Your muscles actually help hold some of your body fat in place. Therefore it is natural that you will lose some muscle when you lose body fat because that muscle tissue is longer needed. But you don’t want to lose large amounts of muscle, especially from your large muscle groups. To prevent the loss of muscle mass while on a weight-loss plan:
Everyone begins a weight-loss plan with different eating habits, disease conditions, physical abilities, and needs. These factors will affect how quickly and easily you lose weight. The guidelines that follow are general suggestions. You may be able to progress faster, or you may have to go somewhat slower. Work with your health care provider and assess your needs as you chart the course for your specific, individualized weight-loss plan to lose body fat and build muscle.