Protein and muscle on weight-loss treatment

The problem

All weight loss includes some lean tissue. The proportion depends heavily on two things: protein intake and whether the muscle is being asked to do anything. On appetite-suppressing treatment, protein intake tends to fall sharply without anyone noticing, because total food falls sharply.

Losing lean mass lowers resting energy expenditure, which makes maintenance harder later and regain easier. It also affects strength, balance and how you look at the end of it.

A target to aim at

A commonly used figure during weight loss is around 1.6g of protein per kilogram of target body weight per day. For someone aiming at 75kg, that is roughly 120g daily. It is more than most people eat without deliberately trying.

Hitting it on a small appetite

Protein first at every meal, before anything else on the plate. Front-load the day, when appetite is usually strongest. Use concentrated sources — Greek yoghurt, cottage cheese, eggs, chicken, fish, tofu, and a protein shake when solid food is unappealing. Liquid calories are easier to get down on a bad day.

Resistance training

Two to three sessions a week covering the major movement patterns is enough to preserve most lean mass during a deficit. It does not require a gym. Bands, bodyweight progressions and a pair of adjustable dumbbells cover it. Consistency beats intensity here by a wide margin.