FitGenZ Editorial
How to Lose Weight Without Losing Muscle
- This is the holy grail of fitness. Losing fat while keeping (or even gaining) muscle is called body ...
- !Body Recomposition...
- # The Two Things That Prevent Muscle Loss During a Cut...
This is the holy grail of fitness. Losing fat while keeping (or even gaining) muscle is called body recomposition. It is possible, but it requires doing the right things.
The Two Things That Prevent Muscle Loss During a Cut
1. Eating enough protein: This is the most important factor. When you eat in a calorie deficit, your body looks for energy sources. Without enough protein, it will break down muscle tissue. Aim for 2.0 to 2.4g of protein per kg of body weight when cutting.
2. Continuing to strength train: Lifting weights sends a signal to your body that your muscles are needed and should be preserved. If you only do cardio and diet, you will lose muscle along with fat.
What Not to Do
Do not crash diet (eating very low calories destroys muscle)
Do not only do cardio for fat loss
Do not eliminate protein sources to cut calories
Do not lose more than 0.5 to 1 kg per week
A Practical Plan
Calorie deficit: 300 to 400 calories below maintenance
Protein: 2.0g per kg of body weight per day
Weight training: 3 to 4 days per week
Cardio: 2 sessions of 20 to 30 minutes per week
Sleep: 7 to 8 hours per night
Track your progress weekly. If you are losing more than 1 kg per week, increase your calories slightly. If you are not losing at all after 3 weeks, reduce calories by another 100 to 150.
Related: How to Lose Belly Fat | Does Cardio Burn Muscle | How Much Protein Do I Need Per Day
Written by FitgenZ Team
The FitgenZ Editorial Team consists of fitness enthusiasts, nutritionist, and researchers dedicated to making healthy living accessible for Gen-Z India. All content is fact-checked against the latest nutritional research and localized for the Indian context.