Clinically reviewed: Mon 07 April
As you lose weight, you naturally lose a small amount of muscle mass, which is normal. However, if you under-eat, particularly in terms of calories or protein, this can lead to excessive muscle loss. Since muscle mass helps drive the number of calories we burn, it’s important to preserve it as much as possible.
To do this, you first need to ensure you're eating enough protein - at least 60-75 grams per day. Additionally, incorporating strength or resistance training exercises is essential to help preserve lean muscle mass. Strength training activities can include using your own body weight or working against resistance, such as weights or machines. Examples include lifting weights, working with resistance bands, doing push-ups, sit-ups, squats, and even yoga or Pilates. Ideally, aim to do muscle-strengthening exercises that target all the major muscle groups at least twice a week.
Being mindful of any existing injuries or mobility limitations is critical. If you need support, it’s important to seek guidance from a physiotherapist to provide suitable exercises for your situation.
In addition, reducing sedentary time—such as sitting for long periods—is key. You can increase your activity level by working more movement into your day, whether that means walking the kids to school, taking a walk on your lunch break or attending fitness classes you enjoy. This will not only help burn calories but can also improve your mood.