How to prevent muscle loss during weight loss?

Oh god, this is always my fear too! I worry about losing muscle instead of fat. What I've read is that you need enough protein, like really sufficient amounts, and strength training. Don't just do cardio, add some resistance. And don't cut calories too drastically, it can backfire.

Eat well, simple food with enough dal and sabzi. Do some light exercises like walking or yoga. Don't starve yourself. Your body needs strength, even when you want to lose weight.

I was just looking into this! It seems like the general consensus is to incorporate strength training along with a moderate calorie deficit. And protein, protein, protein! Makes sense, right? You need building blocks for your muscles.

I'm always short on time. So, I make sure my protein intake is high – easy to do with paneer or chicken added to meals. And instead of long cardio, I do quick, intense bodyweight workouts a few times a week. It's efficient for maintaining muscle.

From a practical standpoint, focus on getting at least 1.2-1.6 grams of protein per kg of body weight daily. Distribute it across your meals. And do some form of strength training 2-3 times a week. Even simple bodyweight exercises at home are effective to preserve muscle.

I totally get it, losing weight only to look 'skinny fat' is not the goal. It's super important to make sure you're still doing some form of resistance exercise. You don't have to lift heavy, even bodyweight exercises help, along with a good protein intake throughout the day.

Hey! I was struggling with this too. My personal trainer suggested making sure every meal has a good source of protein, like dal, paneer, or chicken. And lifting weights, even light ones, is crucial. It keeps your metabolism up and tells your body to hold onto muscle.