How to Lose Body Fat and Preserve Muscle Mass — Parlanti Fitness

3 tips to maintain muscle while losing fat

1 – Resistance training should be top of your list if you want to preserve muscle tissue.

Focus on compound exercises – compound exercises are movements which work multiple muscle groups through multiple joint actions. Using multiple muscle groups help you generate more strength and power. Strength training exercise, especially targeting major muscle groups at least two days per week, is considered one of the best exercises for preserving muscle during weight loss. Both resistance exercise and aerobic exercise are important; combining them can help maintain lean body mass and fat free mass during dieting. Muscle is metabolically active tissue, so maintaining it helps you burn more calories at rest. For the general population and older adults, focusing on muscle quality is more important than simply increasing muscle mass.

Examples of a compound exercise – Dips, Military Press, Bench Press, Pull Ups, Bicep Curls, Back Squats, Deadlifts and Lunges

2 – Eat enough protein

Optimal protein intake to preserve or build muscle mass is 0.6 – 1g per lb of body weight. Try and stick closer to 0.6g when eating in a calorie surplus and closer to 1g when eating in a calorie deficit. Increased protein intake, including extra protein, can help preserve lean body mass and prevent loss of muscle mass during a calorie reduced diet. Distributing your daily intake of high protein evenly throughout the day is important; a systematic review and recent meta analysis published in journal nutrients support this approach for optimizing muscle protein synthesis and maintaining fat free mass. However, be aware of potential adverse effects of very high protein intake, especially in older adults or those with metabolic concerns.

3 – Avoid crash diets and very low calorie diets

Fat loss is best thought of as a marathon, not a sprint. The faster you lose weight the better chance your body starts to use muscle mass as energy. This basically means that you will lose fat but you will also lose muscle which isn’t good if you still want to keep your strength. Calorie restriction and aggressive dieting can lead to muscle loss and low muscle mass, especially if not combined with resistance exercise and increased protein intake. Losing weight too quickly can result in a higher proportion of lost weight coming from muscle rather than fat tissue, negatively impacting body composition and physical function. A calorie reduced diet should focus on losing fat tissue while preserving fat free mass and lean body mass. Older adults are at higher risk of low muscle mass and should be especially careful to combine resistance exercise and increased protein intake during weight loss. Maintaining muscle mass during weight loss is important for more energy, better physical function, and long term health. The general population can benefit from a balanced approach to dieting, exercise, and nutrition to optimize total weight loss and body mass outcomes.

Introduction to Healthy Muscle

Healthy muscle is the foundation of a strong, resilient body and plays a vital role in overall health. Maintaining muscle mass not only helps regulate body weight but also boosts metabolism, allowing you to burn more calories even at rest. This means that having more muscle makes it easier to lose weight and keep it off in the long term. Engaging in resistance training and strength training exercises, such as lifting weights, is one of the most effective ways to build and maintain muscle tissue. These exercises challenge your muscles, stimulating muscle protein synthesis and supporting healthy muscle growth. Alongside regular exercise, a balanced diet rich in protein is essential. Adequate protein intake fuels muscle repair and growth, ensuring your muscles stay strong and functional. By prioritizing both exercise and nutrition, you can support your body’s physical function, maintain a healthy weight, and promote overall health.

Importance of Muscle Strength

Muscle strength is crucial for maintaining independence and quality of life. Strong muscles make everyday activities like climbing stairs, lifting weights, or carrying food shopping easier and safer. Beyond daily tasks, muscle strength supports bone density, which is key for preventing osteoporosis and reducing the risk of fractures as you age. Incorporating resistance training and strength training exercises into your fitness routine not only increases muscle mass but also enhances muscle strength and power. These exercises stimulate muscle protein synthesis, leading to stronger, more resilient muscles. Improved muscle strength is linked to better physical function, a lower risk of chronic diseases, and greater overall health. Whether you’re lifting weights or performing bodyweight exercises, building muscle strength is an investment in your long term wellbeing.

Benefits of Losing Fat

Reducing excess body fat is one of the most effective ways to improve your health and lower your risk of chronic diseases such as diabetes, cardiovascular disease, and certain cancers. Healthy weight loss strategies, like creating a moderate calorie deficit and increasing physical activity, help you lose fat while preserving lean muscle mass. Resistance training and strength training exercises are especially important during weight loss, as they help maintain muscle mass so that most of the weight lost comes from fat, not muscle. A balanced diet that includes enough protein and a variety of nutrient dense foods supports healthy weight loss and improves body composition. By focusing on losing fat rather than just losing weight, you can achieve a healthier body fat percentage, maintain muscle, and enjoy better overall health.

Building Muscle through Nutrition

Nutrition is a key factor in building and maintaining muscle mass. To support muscle growth, it’s important to consume enough protein—aim for 1.2 to 1.5 grams of protein per kilogram of body weight each day. Protein provides the amino acids your body needs for muscle protein synthesis, which is essential for building and repairing muscle tissue. In addition to protein, a calorie surplus diet that includes a variety of whole foods such as lean meats, fish, eggs, dairy, and whole grains supplies the energy and nutrients necessary for muscle growth. Pairing a balanced diet with regular resistance training and strength training exercises maximises muscle gains and helps you build more muscle mass. By prioritising both nutrition and exercise, you can increase muscle mass, improve strength, and support your overall health and fitness goals.