How fast can you lose fat without losing muscle?

A 2011 study provides an interesting answer!

The researchers created 2 groups. The first group lost 1 pound per week, and the 2nd group lost 2 pounds weekly.

The group losing 2 pounds per week lost more weight, but they also lost a bit of muscle mass.

While the group losing only 1 pound per week slightly built muscle while still losing a good amount of fat.

Essentially, losing weight at a moderate pace can help you maintain muscle more effectively.

You may think that losing just 1 pound or half a kilogram per week is too slow. But not rushing your fat loss process actually keeps you more muscular as you are dropping body fat.

As a rule of thumb, aim to lose between 0.5-1% of your total bodyweight per week.

If you try to lose weight faster, some muscle loss could occur.

Scientific References (PMID):
1. 21558571
2. 24864135