Weight loss can include muscle loss. Two habits make the biggest difference: protein and strength training.
When weight comes off, it is not all fat. Some of it can be lean tissue, including muscle. Muscle helps you stay strong and steady on your feet, supports blood sugar control and makes everyday tasks easier, so it is worth protecting.
1. Eat enough protein, spread across the day
Protein provides the building blocks muscle needs. With a smaller appetite, aim to include a protein food at every meal and snack. Your care team can help you set a target that suits your body and health.
2. Strength train at least twice a week
Muscle responds to being used. General guidelines suggest muscle-strengthening activity on two or more days a week. You do not need a gym: chair squats, wall push-ups, step-ups and resistance-band rows are a great start. Begin gently, focus on good form and build up gradually.
3. Track what matters
Progress is not only on the scale. Notice your energy, strength, sleep and how your clothes fit. A simple daily log of protein, water, movement and symptoms helps you spot patterns and gives you useful information to share at appointments.
Planning for the long term
If your medicine is reduced or stopped, appetite often returns. The habits you build now, especially protein-first meals and regular strength work, make that transition easier. Always plan medicine changes with your prescriber.
