Maintaining Lean Muscle Mass with Weight Loss and Diet Plans for Men

Weight loss is the cornerstone of counseling for obesity because it can improve or fix the metabolic risk factors for:

  • Diabetes

  • Coronary artery disease

  • Obesity-related cancers

While improving physical performance.

  • These health benefits need to be balanced against the potential loss of lean body mass from the calorie deficit.

  • Just as being overweight causes problems, lack of intake and a deficit can trigger weakened and low muscle mass.

This study, “ Preserving Healthy Muscle during Weight Loss,” is about weight-loss-induced muscle loss and its relationship to better core health vitals for:

  • Blood Chemistry

  • Blood Pressure

  • Heart rate

The currently available data in the literature show the following:

  1. Compared with persons with healthy weight, overweight men can often have more muscle mass but it may not be quality;

  2. Reduced caloric weight loss reduces muscle mass without adversely affecting muscle strength;

  3. Weight loss improves global physical function;

  4. High protein intake helps preserve your body’s lean muscle mass during weight loss. It does not however improve muscle strength and excessive amounts could have adverse effects on metabolic function;

  5. (The leaning of your body while preserving muscle gives you the look associated with fit muscularity. Muscle building is a different craft with more complicated considerations the average man wanting to lose some weight and lean out.)

  6. Both endurance- and resistance-type exercise help preserve muscle mass during weight loss, and resistance-type exercise also improves muscle strength.

The study concludes that:

  • a hypo (deficit) caloric diet with enough protein intake and increased physical activity should be promoted to maintain muscle mass.

  • The best activity is resistance-type exercise to maintain the most muscle mass while reducing your caloric intake.


Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. Advances in nutrition (Bethesda, Md.), 8(3), 511–519.

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