Minimising muscle loss during weight loss

Losing weight is something many of us strive for, whether it’s to feel healthier, fitter, or simply more confident. But one thing that often gets overlooked in the process is muscle mass. We all know that losing weight means losing fat, but it’s just as important to keep hold of that valuable muscle. After all, muscle not only makes us look leaner and stronger, but it also helps boost our metabolism and overall health.

So, how do you lose the pounds while making sure your muscles stay intact? This blog will guide you through some simple and effective ways to help minimise muscle loss when losing weight, with a special focus on protein and why it's so important for muscle retention.

What is Protein and Why Does it Matter?

First things first, let’s talk about protein. Protein is one of the three macronutrients (along with carbohydrates and fats) that our bodies need to function properly. It’s made up of amino acids, which are the building blocks your body uses to repair and grow muscles.

When you’re in a calorie deficit (which means you're eating fewer calories than your body burns to lose weight), your body can start to break down muscle tissue for energy. That’s why it's crucial to make sure you’re getting enough protein – it helps protect your muscles and ensures they stay strong during your weight loss journey.

Some great sources of protein you can include in your meals are:

• Lean Meat: Chicken, turkey, lean beef, lamb

• Fish: Salmon, tuna, mackerel, cod

• Dairy: Greek yoghurt, cottage cheese, cheese, milk

• Plant-based: Lentils, chickpeas, tofu, quinoa, edamame

  
  

For most people in the UK, aiming for about 0.75 grams of protein per kilogram of body weight is a good target. So, if you weigh 75kg, you’d be looking at around 56.25g of protein a day. Don't panic – you don’t need to get all that in one meal! Spread your protein intake across the day, which will help your body make the most of it.

Strength Training: The Key to Keeping Your Muscles

Now, let’s talk about physical activity – specifically, strength training. When you’re in a calorie deficit, strength training is like a bodyguard for your muscles. It sends a clear signal to your body that it needs to keep those muscles around, because you’re still using them. Without it, your body might be tempted to break down muscle to fuel itself.

In the UK, it's recommended we include strength training as part of physical activity recommendations at least twice a week. This doesn’t mean you have to lift heavy weights like a bodybuilder. Exercises like squats, lunges, push-ups, and planks can also do wonders to help preserve muscle mass while promoting fat loss but activities like heavy gardening, climbing stairs, cycling and even carrying heavy shopping bags count. The goal is to challenge your muscles enough that they stay strong and lean and gradually increase over time to ensure you’re continuing to progress.

Don’t Skip Carbs (Yes, Really!)

You might have heard that cutting carbs is essential for weight loss. But here’s the thing: carbohydrates are actually pretty important when it comes to maintaining muscle mass! Carbs are the body’s primary source of energy, and if you cut them out completely, your body might start breaking down muscle tissue for fuel instead. Good carbs (the kind found in whole foods like whole grains, veggies and fruit) give you the energy to power through your workouts, which in turn helps keep your muscles intact. You don’t need to go crazy with whole grain pasta and bread, but aim to include whole grains, fruits, and vegetables in your meals. Some examples include:

• Whole-wheat pasta

• Brown rice

• Quinoa

• Sweet potatoes

• Oats

• Lentils

These complex carbs also provide fibre and nutrients that keep your body healthy as you lose weight.

Keep Hydrated – Your Muscles Will Thank You

It’s easy to forget to drink enough water, especially in the middle of a busy day, but staying hydrated is essential for muscle function. In the UK, it’s recommended that most people drink around 1.5-2 litres of water per day, though this will vary depending on your activity level and the climate. If you’re exercising more frequently or in warmer weather, you may need to drink a bit more, so grab a bottle of water and keep sipping throughout the day – your muscles will love you for it!

Rest and Recover

It’s tempting to think that more exercise equals more muscle, but rest is just as important. Your muscles don’t actually grow while you’re lifting weights – they grow when you’re resting and recovering. After a good strength workout, your muscles need time to repair and rebuild, and this process is what makes them stronger and more resilient.

Sleep is a key part of recovery, so aim for 7-9 hours per night to give your muscles the time they need to rebuild. Without proper sleep, your body might struggle to maintain muscle mass, and your progress could stall. In addition to sleep, consider taking rest days or doing low-impact activities like walking or yoga, which will still keep your body moving without straining your muscles too much.

Stay Consistent, and Be Patient

Maintaining muscle mass while losing weight isn’t something that happens overnight. It takes a bit of time, effort, and consistency. But trust the process! By eating enough protein, incorporating strength training, getting enough sleep, and staying hydrated, you’ll be setting yourself up for long-term success.

Many of us are balancing busy lives and it ’s easy to get discouraged but remember, small, consistent and realistic steps will lead to big results over time. So, don’t rush – keep going, and celebrate the progress you make along the way!

Final Thoughts

If you’re looking to lose weight but minimise muscle loss, it’s all about a smart, balanced approach. Protein, strength training, and proper recovery are your best allies in this journey. You’ve got this! Keep fuelling your body with the right foods, giving it the exercise it needs, and allowing it the time to rest – and you’ll soon notice the benefits of both losing fat and preserving muscle mass.

Best of luck on your weight loss journey, and remember – progress is a marathon, not a sprint! Stay consistent and enjoy the ride.