How to Maintain Muscle Mass While Losing Weight: A Guide from Dietitians

Sunday, 8 September 2024, 06:22

How to maintain muscle mass while losing weight is crucial for effective weight management. Dietitians recommend a high-protein diet to help preserve lean muscle mass. Incorporating strength training and proper nutrition supports your weight loss journey without sacrificing muscle. This article outlines practical strategies for achieving your fitness goals.
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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:

  1. Lean meats
  2. Fish and eggs
  3. Dairy products
  4. Legumes and nuts

For comprehensive guidance, consult a registered dietitian.


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This article was prepared using information from open sources in accordance with the principles of Ethical Policy. The editorial team is not responsible for absolute accuracy, as it relies on data from the sources referenced.


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