How to lose weight without losing muscle or breaking bones
Exercise and dietary recommendations to preserve musculoskeletal health during weight loss in adults with obesity: A practical guide
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Obesity can actually increase absolute muscle and bone mass—but relative strength and function are worse, making people more prone to falls.
People assume being heavier means stronger, but the study shows fat masks weakness—like a heavy car with a weak engine.
Practical Takeaways
If you're losing weight, do 2–3 strength sessions per week and eat 1.2–1.6g protein per kg of body weight daily.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Obesity can actually increase absolute muscle and bone mass—but relative strength and function are worse, making people more prone to falls.
People assume being heavier means stronger, but the study shows fat masks weakness—like a heavy car with a weak engine.
Practical Takeaways
If you're losing weight, do 2–3 strength sessions per week and eat 1.2–1.6g protein per kg of body weight daily.
Publication
Journal
Reviews in Endocrine & Metabolic Disorders
Year
2025
Authors
J. Mesinovic, Christopher Hurst, Gloria K W Leung, Jack R Ryan, Robin M. Daly, David Scott
Related Content
Claims (3)
In individuals with elevated body fat stores, resistance training during a caloric deficit can sustain muscle hypertrophy while promoting net fat loss.
Doing strength exercises like lifting weights while losing weight helps keep your muscles and bones strong, unlike just walking or cycling, which can make you lose more muscle and bone.
Helping people change their habits works better when you meet them where they are—whether they’re just thinking about it or already trying—instead of giving them the same advice everyone gets.