How to Maintain Muscle Mass While Losing Weight: A Guide from Dietitians
Strategies for Maintaining Muscle Mass
Maintaining muscle mass while losing weight requires a multifaceted approach. Here are some key points to consider:
- Prioritize Protein: Dietitians recommend around 1.5 grams of protein per kilogram of body weight to support muscle retention.
- Strength Training: Incorporate regular strength training exercises at least 2-3 times a week.
- Caloric Deficit: Ensure your caloric deficit is moderate; extreme dieting can lead to muscle loss.
Tips for Effective Nutritional Choices
Select nutrient-dense foods that promote satiety, including:
- Lean meats
- Fish and eggs
- Dairy products
- Legumes and nuts
For comprehensive guidance, consult a registered dietitian.
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