Protecting Your Muscle While Losing Weight

Why muscle matters

• Muscle burns more calories at rest than fat does
• More muscle = higher resting metabolic rate = easier to maintain weight long-term
• Strong muscles support posture, movement, and quality of life
• Muscle preservation is especially important if body contouring procedures are part of your plan

Your protein goal

Approximately 0.7–1 gram of protein per pound of your goal body weight daily. Ask your care team for a specific target based on your health history.

Best protein sources

• Chicken breast, turkey
• Fish: salmon, tilapia, cod, shrimp
• Eggs and egg whites
• Greek yogurt (20+ grams per cup)
• Cottage cheese
• Lean beef (96% lean or sirloin)
• Protein shakes or powders when appetite is very low

Exercise for muscle preservation

• Resistance or strength training 2–3 times per week is ideal for muscle preservation
• Light resistance bands and bodyweight exercises (squats, push-ups, lunges) are effective at home
• Walking — even 20–30 minutes daily — preserves muscle and supports cardiovascular health
• High-intensity exercise immediately after injections may worsen nausea for some patients

Key takeaways

• Protein at every meal is the most important strategy
• Resistance training 2–3x per week preserves muscle during weight loss
• Ask your care team for your personalized protein goal