Losing weight can be an important step toward improving your health.
But what many people don’t realize is that losing weight and losing body fat aren’t necessarily the same thing.
When you lose weight, your body may lose muscle along with fat. This can be particularly important for people losing weight rapidly or taking medications such as GLP-1s.
And while seeing the number on the scale go down may feel encouraging, losing too much muscle can affect your strength, mobility, metabolism, and long-term health.
That’s why healthy weight loss should involve more than simply eating less.
At Fraum Health, we encourage patients to look at the bigger picture—including nutrition, muscle health, physical activity, and the ability to remain strong and independent as they age.
Because the goal isn’t just to lose weight.
It’s to maintain the strength and health needed to continue doing the things you love.
Why Is Maintaining Muscle Important During Weight Loss?
Muscle plays an important role in nearly everything your body does.
It helps you walk, climb stairs, lift objects, maintain balance, and move through everyday life. Muscle also contributes to metabolic health by helping your body use and regulate blood sugar.
As we age, maintaining muscle becomes increasingly important.
Adults naturally experience changes in muscle mass and strength over time, particularly when they aren’t regularly challenging their muscles through physical activity.
Losing weight without adequate nutrition and resistance training can contribute to additional muscle loss.
This may affect:
- Strength and endurance
- Balance and stability
- Joint support and mobility
- Metabolic health
- The ability to perform everyday activities
- Long-term independence
Think about the activities you want to continue enjoying as you get older.
Maybe it’s playing 18 holes of golf, traveling comfortably, carrying groceries, or getting up from the floor after playing with your grandchildren.
Maintaining muscle helps support your ability to keep doing those things.
Healthy weight loss should focus on reducing excess body fat while preserving muscle, strength, and physical function.
What Should You Eat When Trying to Lose Weight?
One of the most important recommendations Dr. Hinshelwood gives patients is to prioritize nutrient-dense foods, especially protein.
When you’re eating less, the nutritional quality of what you eat becomes even more important.
This is particularly true for patients taking weight-loss medications that reduce appetite.
Your body still needs protein, vitamins, minerals, fiber, and other essential nutrients to function properly.
For example, choosing a meal with grilled chicken, vegetables, and a healthy carbohydrate provides more nutritional value than reaching for a bag of potato chips.
The goal isn’t simply to eat fewer calories. It’s to make sure the calories you’re consuming are helping support your health.
Why Protein Matters
Protein provides the building blocks your body needs to maintain and repair muscle tissue.
Consuming adequate protein during weight loss can help reduce muscle loss, particularly when combined with strength training.
Good sources include:
- Chicken, turkey, fish, and lean meats
- Eggs
- Greek yogurt and cottage cheese
- Beans, lentils, and tofu
- Whey or plant-based protein powders when appropriate
How much protein do you need?
Your individual needs depend on your age, weight, activity level, medical history, and health goals.
For many healthy adults trying to lose weight while maintaining muscle, approximately 1.2–1.6 grams of protein per kilogram of body weight per day may be an appropriate starting point. Some research supports protein intakes in the range of approximately 1.2–1.6 grams per kilogram of body weight per day for many adults during weight loss, although individual needs vary considerably.
For example, someone weighing 150 pounds may need approximately 82–109 grams of protein daily, depending on their individual circumstances.
This isn’t a universal recommendation. Patients with kidney disease or other medical conditions should discuss their protein needs with their healthcare provider.
Should You Eat Protein After Exercising?
Yes, including protein after strength training can help support muscle recovery.
A protein-rich meal or snack within a few hours of exercising is a practical approach.
Options might include Greek yogurt, eggs, cottage cheese, or a protein shake.
However, you don’t need to worry about meeting an exact post-workout deadline.
Research suggests that consuming enough protein throughout the day is generally more important than eating within a specific window after exercise.
Why Strength Training Should Be Part of Your Weight-Loss Plan
When people think about losing weight, they often focus on walking, cycling, or other cardiovascular activities.
These are valuable forms of exercise.
But strength training plays a different and equally important role.
Resistance training helps your body maintain muscle while you’re losing weight.
Without it, some of the weight you lose may come from muscle rather than fat.
Strength training doesn’t necessarily mean lifting extremely heavy weights. Depending on your abilities, it may include dumbbells, resistance machines, resistance bands, or body-weight exercises.
The key is challenging your muscles appropriately and progressing safely over time.
How Often Should You Exercise?
For many adults, a balanced weekly routine may include:
Strength training: 2–3 days per week
Focus on exercises that challenge major muscle groups and support everyday strength.
Cardiovascular activity: Throughout the week
Walking, swimming, cycling, and similar activities support heart health and endurance. Work toward 150 minutes of moderate-intensity activity per week, as appropriate for your health.
Yoga, Pilates, or mobility exercises: 1–2 days per week
These activities can complement your routine by supporting flexibility, balance, and controlled movement.
Why Professional Guidance Can Help
For some people, exercising consistently at home can be challenging.
A coached environment may provide accountability, appropriate equipment, instruction, and encouragement.
This can be especially helpful if you’re new to strength training, managing joint pain, or unsure which exercises are appropriate.
You don’t need to start with an advanced routine.
You need a program that matches your abilities and helps you become progressively stronger.
Can Supplements Help Maintain Muscle During Weight Loss?
Patients often ask Dr. Hinshelwood whether supplements can help support muscle health.
While supplements aren’t a replacement for proper nutrition and exercise, certain options may be worth discussing with your healthcare provider.
Whey or Pea Protein Powder
Protein powders can be a convenient way to meet daily protein needs, particularly when appetite is reduced or consuming enough protein through meals is difficult.
Whey protein provides all essential amino acids, while pea protein offers a plant-based alternative.
Hydrolyzed Collagen Powder
Collagen provides amino acids involved in connective tissue structure.
Some research suggests collagen supplementation may support aspects of joint and connective tissue health, although evidence is still developing.
Because collagen isn’t a complete protein, it shouldn’t replace other quality protein sources when muscle preservation is the primary goal.
Creatine
Creatine is one of the most extensively studied supplements for supporting strength and exercise performance.
When combined with resistance training, creatine monohydrate may help improve strength and lean body mass, including in older adults.
Urolithin A
Urolithin A is being studied for its potential effects on mitochondrial health and muscle function.
Early research suggests possible benefits for certain measures of muscle endurance, particularly in older adults, but more research is needed to establish its long-term effectiveness.
Before starting any supplement, speak with your healthcare provider. Recommendations should reflect your medications, medical history, nutritional needs, and personal goals.
Taking a GLP-1 Medication? Here’s What You Should Know
Medications such as semaglutide and tirzepatide can be effective weight-management tools for appropriately selected patients.
However, substantial weight loss often includes some reduction in lean body mass, which can include muscle.
These medications can also significantly reduce appetite, making it more difficult for some patients to consume enough protein and other nutrients.
If you’re taking a GLP-1 medication, four priorities deserve particular attention:
- Prioritize protein. Make sure you’re consuming enough to support muscle maintenance.
- Incorporate strength training. Resistance exercise can help preserve muscle and physical function.
- Choose nutrient-dense foods. Reduced appetite makes nutritional quality especially important.
- Monitor more than your weight. Pay attention to strength, energy, mobility, and overall well-being.
If you’re experiencing significant weakness, persistent side effects, or difficulty eating enough, discuss these concerns with your prescribing clinician.
Medication may be one part of a weight-management plan, but nutrition, exercise, and ongoing medical guidance remain important.
Five Habits for Healthier, More Sustainable Weight Loss
1. Make Protein a Priority
Include quality protein sources throughout the day to help support muscle maintenance.
2. Strength Train Consistently
Aim for at least two days of resistance training per week, depending on your abilities and medical needs.
3. Focus on Nutritional Quality
Choose balanced, nutrient-dense meals rather than focusing exclusively on calorie reduction.
4. Stay Active Beyond the Gym
Walking, swimming, cycling, and other activities can help support cardiovascular health, mobility, and overall well-being.
5. Measure Progress Beyond the Scale
Pay attention to improvements in strength, endurance, energy, and how comfortably you move through everyday life.
The number on the scale is one measure of progress, but it isn’t the only one that matters.
Your Healthy Weight-Loss Checklist
Healthy weight loss doesn’t require a perfect routine. It requires consistent habits that support your body over time.
Use this checklist as a simple guide to help you stay focused on the things that matter most.
Nutrition
☐ Include a quality protein source with each meal.
☐ Choose nutrient-dense foods, including vegetables, fruits, whole grains, and healthy fats.
☐ Discuss your daily protein needs with your healthcare provider.
☐ Drink water regularly throughout the day.
☐ Avoid skipping meals simply because your appetite is reduced, particularly if you’re taking weight-loss medication. Work with your clinician if you’re struggling to eat enough.
Exercise & Muscle Health
☐ Incorporate strength training at least twice per week, as appropriate for your abilities.
☐ Include regular cardiovascular activity, such as walking, swimming, or cycling.
☐ Make time for mobility, stretching, yoga, or Pilates.
☐ Consider professional guidance if you’re new to strength training or have physical limitations.
Long-Term Health
☐ Pay attention to changes in strength, energy, endurance, and mobility—not just your weight.
☐ Discuss supplements with your healthcare provider before adding them to your routine.
☐ Maintain regular follow-up with your prescribing clinician if you’re using weight-loss medication.
☐ Focus on building habits you can maintain beyond reaching your weight-loss goal.
Remember: The goal isn’t to do everything perfectly. It’s to make consistent choices that help you lose weight while maintaining the strength and function needed for long-term health.
Frequently Asked Questions
Can you lose weight without losing muscle?
Some loss of lean mass can occur during weight loss. However, adequate protein intake and consistent resistance training can help minimize muscle loss and preserve physical function.
Is walking enough exercise when trying to lose weight?
Walking is an excellent form of physical activity, but adding resistance training provides additional benefits for maintaining muscle and strength.
Do GLP-1 medications cause muscle loss?
Weight loss associated with GLP-1 medications can include reductions in lean mass, although not all lean mass is muscle. Proper nutrition, strength training, and medical monitoring can help support muscle preservation.
Can you build muscle after age 60?
Yes. Many adults can improve muscle strength and physical function well into their 60s, 70s, and beyond. Resistance training, adequate nutrition, and consistency are important factors.
The Bottom Line
Losing weight can be an important part of improving your health, but how you lose weight matters.
Whether you’re making lifestyle changes, taking weight-loss medications, or simply trying to maintain a healthier body composition, preserving muscle should be part of your plan.
Adequate protein, consistent strength training, nutrient-dense foods, and appropriate medical guidance can all help support that goal.
At Fraum Health, we believe healthy aging is about more than simply living longer.
It’s about maintaining the strength, mobility, and independence to continue enjoying the life you’ve worked hard to build.
Whether that’s walking the beach, playing golf, traveling, or spending time with your grandchildren, the goal is the same:
Helping you stay active, strong, and independent for years to come.
This article is intended for general educational purposes and is not a substitute for individualized medical, nutritional, or exercise advice. Treatment and supplement recommendations should be based on your individual health history, medications, goals, and clinical needs.
Schedule a wellness consultation at Fraum Health to discuss your goals!
Call 843-681-7777
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