The importance of strength training and protein intake when dieting for weight loss

When dieting for weight loss, the body often utilises muscle tissue over fat for energy, especially when there is a calorie deficit. This can lead to a loss of muscle mass, often resulting in a ‘saggy’ appearance and a slowing of metabolism making it harder to lose weight going forward as muscle is a metabolically active tissue that requires energy to maintain unlike fat.

To minimise muscle loss whilst dieting it is important to consume adequate levels of protein and to prioritise strength/resistance training in your exercise routine. Examples of strength/resistance training:

• Lifting weights - using dumbbells or machines to strengthen muscles and bones

• Body weight exercises - including press-ups, squats, lunges etc.

• Resistance bands and suspension training - an easy portable way to build strength

• Rucking - walking/ hiking with weight. Rucking essentially means carrying a weighted backpack whilst walking or hiking

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilo of body weight. This is the RDA for someone who doesn’t exercise. Active individuals generally need more protein to support muscle repair. Protein needs may also increase with age to help prevent muscle loss particularly sarcopenia and to maintain overall good health.