Health Testing
The importance of maintaining muscle mass while losing weight
When embarking on a weight loss journey, the primary focus is often on shedding fat. However, losing muscle mass alongside fat can undermine your health and long-term results. Maintaining muscle isn’t just about aesthetics or performance - it plays a critical role in overall health, metabolism, and physical function. Let’s explore why preserving muscle mass is essential during weight loss and how to achieve it.
Why muscle mass matters
- Metabolic Health
Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. By maintaining muscle mass, you can prevent the drop in metabolic rate that often accompanies weight loss, helping you sustain results over time. Research shows that muscle loss can significantly reduce resting energy expenditure, making it harder to keep weight off in the long run. - Physical Strength and Function
Muscle mass supports physical strength, balance, and mobility. Losing muscle can lead to reduced strength and functionality, which may affect your daily activities and quality of life. This is particularly important as we age, as muscle mass naturally declines over time. - Glucose Regulation
Skeletal muscle plays a key role in regulating blood sugar levels. Reduced muscle mass can impair glucose uptake, increasing the risk of insulin resistance and type 2 diabetes. Preserving muscle can therefore contribute to better overall metabolic health.
How to preserve muscle mass during weight loss
Prioritise protein intake
Adequate protein is crucial for muscle preservation during a calorie deficit. Protein provides the amino acids needed to repair and maintain muscle tissue. Aim for 1-1.5 grams of protein per kilogram of body weight per day, depending on your activity level and goals. Focus on high-quality sources like lean meats, fish, eggs, dairy, legumes, and plant-based alternatives like tofu or seitan.
Incorporate strength training
Resistance training is one of the most effective ways to maintain muscle mass while losing fat. Exercises like weightlifting, bodyweight movements, or resistance band workouts stimulate muscle growth and prevent muscle breakdown. Aim for at least two to three sessions per week, targeting all major muscle groups.
Avoid extreme calorie deficits
Rapid weight loss often leads to muscle loss. By adopting a moderate calorie deficit—typically 500–750 calories per day—you can prioritise fat loss while minimising the risk of muscle breakdown.
Support recovery
Sleep and stress management play a critical role in muscle preservation. Poor sleep or chronic stress can increase levels of cortisol, a hormone that promotes muscle breakdown. Aim for 7–9 hours of quality sleep per night and incorporate stress-relieving activities like mindfulness or yoga into your routine.
Consider supplementation
In some cases, supplements may help support muscle maintenance. Creatine, for example, is a well-studied compound that can improve muscle strength and recovery. Protein supplements can also be useful if dietary intake is insufficient.
The bottom line
Weight loss shouldn’t come at the expense of your muscle mass. By incorporating resistance training, prioritising protein, and making informed, sustainable choices, you can achieve your goals while preserving the muscle that supports your health, strength, and metabolism.
With StrideCare, maintaining muscle mass during weight loss becomes part of a sustainable, science-backed strategy. The membership programme includes personalised exercise plans and access to expert personal training support, helping you incorporate effective resistance training to preserve muscle while losing fat. Combined with tailored nutrition guidance and supplements like StrideDaily, StrideCare ensures that your journey prioritises strength, metabolism, and long-term health - giving you the tools to achieve your goals without compromising your body’s foundational strength.
Learn more about StrideCare and how it can work for you at https://www.getstride.com/stridecare/