What actually matters

You want to lose fat, not muscle.

Part of the weight lost during treatment can come from muscle mass, not just fat. It has a name — sarcopenia — and it can be reduced with the right strategy.

Understanding the terms

What muscle mass is, and what sarcopenia is

Muscle mass

The tissue responsible for strength, functionality, and a good part of your energy expenditure at rest.

Sarcopenia

Loss of muscle mass and strength — can happen during rapid or poorly managed weight loss, especially without enough protein and exercise.

Studies of medications like semaglutide and tirzepatide show that a meaningful part of the weight lost can come from lean mass — which reinforces the importance of specific strategies to preserve it.3

How to preserve it

The two tools with the most evidence

Adequate protein intake

The ideal amount varies from person to person — it depends on weight, age, activity level, and goal. Avoid generic numbers from the internet; your need should be calculated individually, ideally with medical or nutritional guidance.6

Strength training

Resistance exercise (weight training, resistance bands, bodyweight) is the most-studied strategy for preserving muscle and strength during weight loss.5

An important caution

Extreme calorie restriction also harms muscle

Cutting calories too aggressively — with or without medication — increases the risk of muscle mass loss, along with fatigue, hair loss, and other signs of nutritional deficiency. Slowing down the pace of weight loss tends to be safer for preserving muscle and health.

There is no universal amount of protein or training plan that's right for everyone. That should be defined through medical evaluation and, when indicated, nutritional and exercise professional follow-up.

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