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There are a few things you need to know if you want to maintain your muscle while losing fat, not least that weight training is essential.

I cut my body fat nearly in half over six months. Photo: Rachel Hosie

By Rachel Hosie

Weight loss: It’s a phrase we hear a lot, as many people devote their lives to finding the holy grail, the silver bullet, the magic pill to help them lose weight.

But really, we shouldn’t be talking about weight loss at all — we should be focusing on fat loss.

If we’re looking to be our healthiest selves, many (albeit not all) of us could do with losing a bit of fat. It’s all about changing your body composition, losing fat while maintaining muscle.

Me in November 2018 and May 2019. Photo: Rachel Hosie

Luke Worthington, a movement and elite performance specialist, told me this isn’t the same as simply losing weight though.

“Losing ‘weight’ is as simple as being in a calorie deficit — this means expending more energy than you’re consuming,” said Worthington, a certified strength and conditioning specialist and an integrative corrective exercise specialist who has a Master of Science in biomechanics.

“It works a little bit like your bank balance: Spend more than you earn, and the balance goes down,” he said.

“However, what most people really want to do is not just lose weight, but rather lower the proportion of body fat to lean tissue, therefore improving their overall body composition.”

This is a little more challenging. However, it’s not impossible, as I’ve learned this year.

Over the past six months, I have cut my body fat nearly in half and maintained almost all of my muscle mass — it’s dropped ever so slightly, to 31.3 kilograms (69 pounds) from 31.8 kilograms (70.1 pounds).

Indeed, the results of my InBody scans with Worthington revealed that my body-fat mass dropped to 13.5 kilograms in June from 25.4 kilograms at the end of November. My overall weight at the time of the second scan was 69.5 kilograms, down from 82.6 kilograms.

In my first scan, my results for pretty much every measurement were in the “over” range, which essentially meant I was carrying an unhealthily high amount of fat.

I had already been lifting weights consistently for 18 months, so I knew I was strong, and the scan proved this too: My muscle mass was high.

However, because my muscles were shrouded in a decent layer of, well, insulation, I didn’t look particularly strong or fit.

Me performing a sumo deadlift. Photo: Luke Worthington

I wanted to lose some of the fat for various reasons (one of which, of course, was vanity, because I’m only human), but I was scared I’d lose my muscle too. Anyone who has actively tried to get stronger and achieve those elusive #gains will tell you that putting on muscle is a slow process, especially for women.

But Worthington told me it was totally doable, provided I didn’t drop my calories too low and that I trained wisely.

If you’ve decided you want to get leaner, you probably feel as if you want to go hell for leather and slim down fast. But if you want to hold on to your muscle mass, you need to take your time.

A drastic calorie deficit is not only unsustainable but unwise if you actually want to achieve the toned, sculpted physique many of us crave.

Keeping your protein levels up is also crucial for maintaining muscle — studies have found that following a high-protein diet can help maintain muscle and boost metabolism, keep you feeling full when you’re trying to lose weight, and reduce hunger.

I’ve already written about how I changed my diet to lose fat healthily and sustainably, but there are also important lessons I’ve learned about how to exercise if you want to hold on to your muscle while doing so.

1. Weight training is essential if you actually want your body to look fit.

Squats are a great example of a compound move. Photo: Luke Worthington

Simply losing weight probably isn’t going to result in the taught, toned physique many people desire.

People I speak to often think “toned” arms and legs come from doing a lot of reps with low weights, whereas heavy lifting is thought to create a “bulky” look many women dread.

But this couldn’t be further from the truth. “Toning” isn’t really a thing — it’s muscle building. My training mainly involves heavy lifting and low reps, but my arms aren’t “bulky,” because building big muscles is incredibly difficult as a woman. What you will get from this style of training, however, is the “toned” look.

As a general rule, to build muscle you need to be in a calorie surplus, and to lose fat you need to be in a deficit. So if you want to hold on to your muscle while taking in less energy than you’re burning, you need to work your muscles.

“Retaining lean tissue whilst in the calorie deficit needed to reduce body fat will require regular strength (resistance) training,” Worthington said. “Lean tissue is very much a ‘use it or lose it’ commodity.

“Weight training has the added advantage of being targeted and specific to loading (and overloading) specific movement patterns or body parts. Simply put: You get stronger quicker!”

He added that “additional benefits of weight training include improved mobility, sports performance, reduced injury risk, improved hormonal health, improved mental health, and increased bone density,” which he said was especially important for women.

If you truly hate lifting weights, however, you needn’t force yourself. Although weight training is by far the most effective form of strength training, according to Worthington, it’s not the only one.