How to Lose Weight Without Losing Muscle: 6 Rules That Work
Losing weight is easy to start and easy to get wrong. Diet too hard and a big part of what you lose is muscle – which makes you look softer and slows your metabolism. These six rules keep the loss where you want it: on fat.
Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · £9.00
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1. A moderate deficit
About 300–500 kcal below maintenance, or a loss of roughly 0.5–1 % of body weight per week. Bigger deficits usually cost more muscle. How to find your number: how many calories you need.
2. High protein
Around 1.8–2.2 g per kg body weight while dieting. Protein is the signal to keep muscle and it keeps you full. Easy sources: high-protein foods list.
3. Keep lifting – heavy enough
Strength training tells your body the muscle is still needed. Keep the weights challenging; you can reduce the number of sets a little, but not the effort. Plans: which training plan fits you.
4. Move more outside the gym
Daily steps burn calories without draining recovery like extra cardio sessions can. Target: how many steps per day.
5. Sleep 7–9 hours
Short sleep makes you hungrier and is linked to more muscle and less fat being lost on a diet. More: sleep and muscle.
6. Measure more than the scale
Weigh yourself several times a week and use the weekly average, plus waist measurement and progress photos. If the waist shrinks and strength stays, you are losing fat, not muscle.
How fast is realistic?
For most people 0.5–1 kg per week at the start, slower later. More: how fast you can lose weight.
The complete nutrition system for this: Fat Loss Nutrition System · meals that make high protein easy: High-Protein Cookbook.
General information, not medical advice. With medical conditions, medication, pregnancy or a history of eating disorders, plan weight loss with a doctor.
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