When you’re trying to lose weight you often think about calories, being in a deficit, and losing weight on the scale. 

But losing weight and losing fat are not the same thing. If a scale is your only tool to measure weight lost… how do you know what are you losing? Could you be losing muscle? Body fat? Both?

If your goal is to lean out without losing your hard-earned muscle, you’ve got to be intentional with your approach and your tools. Here’s how to do it right:

1. Eat Enough Protein

Protein is your muscle’s BFF. When you’re in a calorie deficit (eating fewer calories than you burn), your body might break down muscle—unless you’re giving it enough protein to hang on to.

2. Strength Train Consistently

Cardio can help burn calories, but lifting weights is what signals your body: “Hey! We still need this muscle!”  Stick with strength training 3 days per week or more to preserve and even build lean muscle while fat comes off. (Check out the group strength training classes at Fitaholic Fitness for best-in-class group fitness programming!)

3. Don’t Slash Calories Too Low

Too big of a calorie deficit can backfire, leading to muscle loss, low energy, and metabolic slowdown. Slow and steady wins here—aim to lose 1–2 lbs per week at most.

4. Prioritize Recovery and Sleep

Muscle is built outside the gym—during rest. Lack of sleep increases stress hormones, which can make it harder to lose fat and easier to burn muscle.

5. Go Beyond the Scale

That number you see on a scale? It only tells you one thing: your total body weight. It doesn’t tell you how much of that weight is fat, muscle, water, or bone—and that’s a big deal.

At Fitaholic, we utilize a best-in-class body composition analyzer (InBody 570) that measures various components of your body, including fat, muscle, and water levels, in under a minute. Members and nutrition coaching clients can use this tool to track detailed progress about their overall health and fitness

6. Get Support from a Certified Nutrition Coach

Dialing in your food and fitness for body recomposition (losing fat and keeping muscle) can be tricky. That’s where nutrition coaching comes in!  A certified nutrition coach can create a plan tailored to your body, your goals, and your lifestyle.

How much protein is ‘enough’ exactly? What is the right calorie deficit to aim for? When it comes to finding the answers to these questions and more, Fitaholic Fitness has your back! Our certified nutrition coach is here to help you build strength, lose body fat, and feel like your most confident self—without fad diets or guesswork.

Looking for a nutrition coach near Blaine, MN?
If you’re looking for a nutrition coach near Blaine, MN and you’re ready to learn more about how to get started–Book your free 15-minute nutrition coaching intro today!