I need help

yuselRivera

I'm in a weight loss Journey so far I've been lost 40 lb but I'm losing a lot muscle and I need help what to do losing weight and gain some muscle any help will be appreciated thank you

kommodevaran

You need a moderate calorie deficit, enough protein, and a good resistance training program.

cmriverside

Yeah, what kommo said. You are going to lose some muscle with weight loss, it's just how it goes.

Sheisinlove109

Cardio and weight lifting are important.

oliverwnc

Just take a couple of weeks and reassess. It's not a race.

Work out your Basal Metabolic Rate, given your age and size. Work out how many calories you burn on average per day in all of your walking (a step counter will help) and exercise and add that to your BMR. That's your total maintenance calories.

And then subtract 300-500. No more. Aim for 0.75g-1g protein per lb bodyweight and then split the rest of your calories between carbs and fats.

Make sure your weight training is still good and you're working the muscles. It doesn't have to be anything extreme. Just solid training, proper reps and sets, nice and slow. Don't move the weight from A to B. Contract the muscle. You know the stuff.

Unproven studies reckon cardio helps you burn a little more fat rather than muscle, but it's not an exact science.

If you're in an appropriate deficit, eating enough protein and working out then you'll limit that muscle loss.

Good luck!

Seffell

Just lift.