Keeping strength while you lose fat. Why muscle deserves a place in your plan

Strength you use every day

Muscle is not only for athletes. It lifts you out of a low sofa, carries a heavy basket from the Friday market on Market Square and gets you up the steps at Bicester North without stopping. When weight drops too fast, part of what goes is this working tissue. You end up smaller but weaker, and the body uses a little less energy at rest.

Simple checks that beat the scales

Instead of only weighing yourself, try these every month.

• Chair stand. Count how many times you can stand up from a chair and sit back down in 30 seconds, arms crossed.
• Carry test. Notice how far you can carry 2 full shopping bags before you need to rest.
• Stairs. Climb 2 flights and note how out of breath you are at the top.

If these stay the same or improve while your waist goes down, you are losing the right kind of weight.

Foods that bring protein

Protein contributes to the maintenance of muscle mass, so spread it across your day. Good everyday sources include eggs, Greek style yoghurt, cottage cheese, chicken, fish, lentils, chickpeas and beans. A tin of beans on wholemeal toast or an egg with a slice of rye bread makes an easy start. The BDA healthy eating guidance shows how protein fits into a balanced plate. For amounts, see our guide on how much protein you need.

Strength in a normal week

The UK advice is to do activities that strengthen muscles on at least 2 days a week, alongside your other movement. You can find ideas on the NHS exercise pages. At home, sit to stand from a chair, wall press-ups and step-ups on the bottom stair are a solid start. Do each move until the last few repetitions feel hard, then rest.

Why steady beats fast

A moderate pace gives your body time to hold on to muscle. Severe cuts in food leave too little protein and energy for repair. If your progress has slowed, our article on breaking a plateau explains what to look at before eating even less.

Recovery and sleep

Muscle is rebuilt while you rest. Aim for a regular bedtime and leave a day between harder strength sessions for the same muscles.

A coach at breakfast

At Bicester Nutrition, members meet over breakfast before work, and coaches trained in nutrition check in with them every day on how much protein lands on the plate. Your first assessment is free. This article is for general information and does not replace advice from your GP or a health professional.