How to lose weight and lose muscle

Losing muscle during the weight loss process is caused by losing weight too quickly. To avoid this situation, some measures can be taken to protect the muscles.

1. Control weight loss speed: Losing weight too quickly can cause the body to expend muscles to obtain energy. Losing 0.5 to 1 kilogram per week is a reasonable goal. This not only reduces muscle loss, but also allows the body to better adapt to the new weight.

2. Increase protein intake: Protein is the main component of muscles. Increasing protein intake in moderation during weight loss can help protect muscles. You can choose high protein foods such as chicken breast, fish, protein powder, etc. The daily intake can be adjusted according to personal weight and activity level.

3. Combined with strength training: Although simple aerobic exercise can burn fat, it can also easily lead to muscle loss. Adding strength training, such as weightlifting, squats, etc., can enhance muscle endurance and strength, helping to maintain muscle mass. Conducting 2-3 strength training sessions per week is an ideal frequency.

4. Reasonable dietary structure: During weight loss, the dietary structure should be balanced. In addition to protein, it is also necessary to consume moderate amounts of carbohydrates and healthy fats. Carbohydrates can provide energy and help maintain physical strength during exercise, while healthy fats contribute to endocrine balance.

5. Adequate rest and sleep: The body undergoes self repair and recovery during rest and sleep. Ensuring 7-8 hours of high-quality sleep every day can help with muscle recovery and growth, while also contributing to the long-term maintenance of weight loss effects.

6. Avoid extreme dietary methods: Some extreme dietary methods, such as very low calorie diets or single food weight loss methods, may have significant effects in the short term, but can easily lead to muscle loss and endocrine disorders. Choosing scientific and sustainable dietary methods is more important.

7. Regular monitoring of body composition: By using a body fat scale or professional body composition analyzer, regularly monitoring changes in body fat percentage and muscle mass can help understand the physical changes during the weight loss process and adjust weight loss strategies in a timely manner. Through these methods, weight loss can not only reduce fat, but also protect and maintain muscles, achieving the goal of healthy weight loss. Remember, weight loss is a long-term process, and rushing for results may actually backfire.