Health
How to Lose Weight Without Losing Muscle
Health Points
- Obesity rates in the U.S. have fallen from 40% to 37% since 2022, alongside greater use of GLP-1 medications.
- While losing weight helps reduce health risks, up to 25% of weight lost can come from muscle unless precautions are taken.
- Combining resistance training, adequate protein intake, and gradual weight loss best preserves muscle during weight loss.
New Gallup survey results show that fewer American adults are now considered obese, a trend that matches more widespread use of GLP-1 medications. These drugs can control appetite, but losing excess weight also brings the risk of muscle loss.
“No matter how much weight you lose, about 25% of that will be from muscle,” says Dr. Caroline M. Apovian, co-director for Weight Management and Wellness at Brigham and Women’s Hospital.
Many people equate weight loss with fat loss, but shedding pounds often means losing a mix of fat, water, and muscle. Restricting calories forces the body to use its energy stores, which includes both fat and muscle tissue.
Preserving muscle is possible with a focused approach. Resistance training—using weights, exercise bands, or your own body—builds muscle and boosts calorie burn.
Increasing both the frequency and intensity of your workouts can promote even greater muscle growth and strength.
Muscle maintenance also relies on protein. Guidelines suggest adults get at least 0.8 grams of protein per kilogram of body weight, but people over 65 who are exercising should aim for 1.2 to 1.5 grams per kilogram.
“You don’t want to eat all your protein at once, so try to spread it throughout the day and make sure you have some protein with each meal and snack,” Dr. Apovian advises.
Taking your time with weight loss matters, too. Losing 1 to 2 pounds per week, combined with strength training and proper nutrition, supports healthy, sustainable progress while safeguarding muscle mass.
Ready for a healthier you? Start with small, steady changes and consult your health professional before starting any new diet or workout plan.
