Losing weight can be tricky, especially when your goal is to shed fat without losing muscle. Dietitian and nutritionist Susie Burrell shares three crucial steps to ensure you’re targeting fat loss while preserving muscle mass.
1. Don’t Cut Carbs Completely
Carbohydrates are essential for fueling your muscles and brain. Reducing carbs too much can slow your metabolism, hindering fat loss. To maintain a healthy metabolic rate and support muscle function, aim for carbohydrates to make up 30-40% of your daily energy intake, or at least 80-100g per day, especially if you’re active. Cutting carbs too low can make you feel constantly hungry or lead to cravings, so maintaining a balanced intake is key.
2. Know the Power of Protein
Protein is crucial for preserving muscle mass, especially during weight loss. The average adult needs about 1g of protein per kilogram of body weight daily. For those actively trying to lose fat while retaining muscle, increasing protein intake to 1.5-1.6g per kilogram (roughly 120-140g per day) can help. Spread this intake across five to six small meals, each containing 20-30g of protein, to support muscle retention and fat loss.
3. Train Your Muscles
Resistance training is essential for maintaining muscle mass while in a calorie deficit. While cardio is important for burning calories, incorporating resistance exercises, like weight lifting or circuit training, will stimulate your muscles and prevent muscle breakdown. Regular resistance training, even if done at home, helps ensure that you’re losing fat, not muscle, during your weight loss journey.
By following these steps, you can achieve a leaner body without sacrificing muscle, keeping your metabolism and energy levels in check.
