Eating a high protein diet, doing resistance training, and scheduling recovery time are some ways to help maintain muscle mass while losing weight.
Many people seek fat loss as a goal, but they may be concerned that they will also lose muscle along the way.
Research suggests that several dietary, fitness, and lifestyle strategies could help you lose fat while maintaining lean muscle mass.
Keep reading to learn more about how an exercise, recovery, and eating plan can help you lose fat without losing muscle.
Many behavioral, hormonal, genetic, medical, and environmental factors influence fat loss.
One of the most important components of fat loss is maintaining a calorie deficit. This refers to consuming fewer calories than you burn each day.
To lose fat safely, effectively, and sustainably, experts recommend aiming to lose up to
It’s important to avoid very low calorie diets, which may involve consuming 1,000 to 1,500 calories per day.
Although these diets may lead to more rapid weight loss, research suggests they’re more likely to cause reductions in muscle mass and water weight rather than fat mass and body fat percentage.
Learn more about 12 tips to help you lose fat sustainably.
Exercise plays a key role in fat loss and maintaining muscle mass.
Resistance training is one of the most important factors in maintaining muscle mass when you’re losing weight.
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Some examples of resistance training include:
Incorporating aerobic (cardiovascular) exercises with resistance training may also benefit fat loss while preserving muscle mass.
However, consider structuring your workouts to limit doing too much cardio before resistance training.
A 2021 systematic review and meta-analysis of studies including male participants found that moderate to high intensity aerobic exercise had a more negative impact on muscle strength than low intensity aerobic exercise.
Similarly, aerobic exercise that lasted longer than 30 minutes had more impact than shorter durations.
The studies did not include female participants, though, so more research is needed.
Some examples of aerobic exercise include:
- brisk walking
- running
- cycling
- soccer
- boxing
- hockey
- basketball
- volleyball
- swimming
- rowing
- hiking
- interval training
The
- Resistance training: minimum 2 days, with a focus on targeting all muscle groups
- Aerobic exercise: at least 150 minutes at a moderate intensity, or 75 minutes at a high intensity
If you’re unsure where to begin, consider speaking with a personal trainer. They could help develop an exercise program to target fat loss and muscle preservation.
Eating a well-balanced diet that meets your nutritional and energetic needs is also key to maintaining muscle while optimizing fat loss.
In particular, research shows that eating a high protein diet while losing weight may be one of the most important factors in maintaining muscle mass, along with resistance training.
This is because protein helps promote protein synthesis, the process in which the building blocks of protein (amino acids) form into muscle mass. Protein may also help optimize fat loss by promoting feelings of fullness, boosting your metabolism, and enhancing muscle recovery.
Experts recommend spreading your protein intake throughout the day and aiming for 1.2 to 1.6 grams of protein per kilogram of body weight (g/kg/bw).
Some protein options for gaining lean muscle include:
Protein is only one part of a balanced diet, though. Complex carbs and healthy fats can help you feel full and give you energy to prevent fatigue and muscle loss.
The
| Foods to eat | Foods to limit |
|---|---|
| • fruits • vegetables • lean proteins • whole grains • low fat dairy products • high fiber foods | • added sugars • ultra-processed foods • sugar-sweetened beverages • high salt foods • saturated fats • alcohol |
It’s also important to stay hydrated throughout the day. Consider replacing any sugary beverages with drinks like water, unsweetened tea, coconut water, and fresh vegetable juice.
Nutrition and exercise
Eating the right foods before and after exercising could help you optimize your workouts to help you burn fat while maintaining muscle mass.
Consider eating a meal 60 to 90 minutes before exercising. This meal should prioritize carbs and protein with a small portion of healthy fats.
Carbohydrates play a key role in keeping your energy levels high during high intensity workouts and those that last longer than 60 minutes. Protein also helps increase muscle mass, strength, and power.
Fat is slower to digest, so eating too much could make you feel tired and sluggish.
After exercising, it’s important to replenish your body with nutrients like glycogen, protein, and insulin to help boost your energy levels, protein synthesis, and muscle recovery.
Within 4 to 6 hours after high intensity exercise, consider eating 1 to 1.5 g of carbs per kg of body weight and 0.4 g of protein per kg of body weight.
After resistance training, consider eating 40 g of protein and 0.5 g of carbs per kg of body weight.
Learn more about pre-workout nutrition and post-workout nutrition.
Some research suggests that taking certain supplements could help improve muscle mass, recovery, and strength while promoting fat loss. These may include:
Taking supplements like caffeine and nitrate before exercising may also help boost muscular strength, which may help preserve muscle mass.
Before taking any supplements, it’s a good idea to speak with a healthcare professional. Some supplements may negatively interact with certain medications or conditions.
Allowing enough time for adequate recovery is important for preventing fatigue, maintaining muscle mass, and getting the most out of your workouts.
Studies on how long it takes to recover from exercise vary widely, but some research suggests it could take 48 hours for muscles to fully recover after resistance training.
Recovery doesn’t mean remaining sedentary, however.
Instead, try scheduling your resistance training sessions so you focus on specific muscle groups. An example of this might be:
- Day 1: upper body workout
- Day 2: lower body workout
- Day 3: full body recovery
Consider active recovery. A highly effective active recovery method is cold water immersion.
Light intensity exercise like walking could also help promote blood circulation and recovery without straining your muscles too much.
Consider working with a personal trainer or registered dietitian if:
- you’re new to exercising or changing your eating habits
- you have an underlying health condition
- you’re taking medication
- you have any dietary needs
They could help develop an exercise and diet plan that meets your goals and fitness level. They’ll also ensure that you’re using the correct weights and proper form.
While you may end up losing a small amount of muscle mass along with excess fat, you can help manage it with a proper eating and exercise plan.
To support fat loss, maintain a calorie deficit while eating specific amounts of protein, carbs, and fresh fruits and vegetables per your body weight.
Focusing on getting enough exercise and recovery is also key to maintaining muscle mass.
Stay consistent in your approach, and continue to focus on your progress. Be sure to appreciate the benefits of your hard work.