Starting a fat loss journey

When starting a fat loss journey, the goal is typically not just to lose weight, but to lose fat and at least maintain muscle. In this post, I will give you 3 science-based tips to prevent muscle loss while losing fat. Swipe left for more.
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First, we need to consider your calorie intake. If you severely restrict your calories, there is an increased risk of muscle loss due to the upregulation of catabolic processes like muscle protein breakdown [1, 2]. This is why I suggest only a moderate calorie deficit for fat loss. A calorie deficit between 15-25% makes sense for most people. So if your maintenance calories around 2500 kCals per day, aim towards eating between 1900-2100 kCals per day.
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Also, multiple studies show a higher protein intake benefits muscle retention [3, 4]. Proteins are the building blocks your body uses for muscle recovery and development. Especially if you engage in strength training, an elevated protein intake of at least 1.6g/kg of your body weight is beneficial when muscle retention is the goal.
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Lastly, staying consistent with lifting weights plays a key role in this entire discussion [5]. Your body won’t hold onto muscle tissue that is not used regularly. To maintain muscle in a fat loss phase, you can benefit from consistently challenging your muscles with weights. Between 3-5 strength training sessions per week focused on mostly compound movements is a good aim for most people.