When we talk about weight loss, the first thing that usually comes to mind is the number on the scale. But healthy weight loss goes far beyond that. It’s not just about dropping pounds—it’s about losing fat while preserving and building muscle. This is where intermittent fasting is very helpful because it will preserve muscle when done properly.  

What is Healthy Weight Loss?

When you lose weight through unhealthy methods, you might shed some fat, but you’re also likely to lose muscle. This is where the problem lies: Muscle loss slows your metabolism and by definition that is unhealthy weight loss. Muscles are metabolically active tissues, meaning they burn calories even when you’re resting. So, the more muscle you have, the higher your metabolism, which helps you burn more calories throughout the 

day—even while you sleep.

When I first started using various forms of intermittent fasting in my weight loss plans at my downtown Toronto location (13 years ago) I was concerned if there could be a  risk of muscle loss since fasting and ketosis was a very different and new approach for weight loss at that time.  I wanted to ensure that the method I was using was  producing healthy weight loss results  and it was possible for my Toronto weight loss clients to lose fat while keeping their muscle when following a fasting protocol. 

 I was amazed when I ran the bioimpedance body composition testing I was doing at the time, to see people lose 3 lbs of fat in 1 week and not lose any muscle. That is the definition of healthy weight loss.

The Trouble with Losing Muscle

Now, you might see that number on the scale drop and think you’re on the right track. But if the weight loss is coming from muscle, you’re doing more harm than good.

When you lose muscle, your metabolism slows down. This means your body is burning fewer calories even when you’re not actively trying to lose weight. For example, if your metabolism slows from burning 1,600 calories a day to only 1,400, maintaining your weight becomes much more difficult. The struggle of keeping weight off intensifies, and you may find yourself in a constant cycle of dieting and regaining the weight.

The Importance of Preserving Muscle

This is why it’s important to focus not just on fat loss, but also on preserving muscle throughout your weight loss journey. If you focus solely on fat loss and neglect muscle, you’ll only be setting yourself up for more challenges down the road.

So, how do you preserve and even build muscle while losing fat? The key is to eat enough protein and incorporate resistance training into your routine. Muscle growth isn’t about getting a “buff” physique—rather, it’s about maintaining and improving muscle mass as you lose fat, which has huge benefits for your metabolism and long-term weight management.

The Impact of Age and Muscle Loss

As we age, we naturally lose muscle mass—a process known as sarcopenia. Without proactively addressing this, muscle loss will continue, making it even harder to maintain a healthy weight. Age related muscle loss is then accelerated when  unhealthy weight loss methods are used and the problem compounds.

So, it’s not just about being overweight or “over fat” in society, we are also becoming more under-muscled. That’s why it’s essential to focus on both fat loss and muscle preservation to achieve a healthy body composition.

It can be challenging to focus both on burning fat and on building muscle at the same time.  It can be done but it is more complicated and  many people  get confused and overwhelmed by the dietary requirements along with  the learning curve in the gym to build muscle.  This is when people often reach out for help and want a supervised weight loss plan.

As well, as somebody is losing fat and at the same time increasing muscle mass, the changes on the bathroom scale could be quite minimal. Even though they may be on the right track in the long term, many people only have their weight scale as their only  measurement of progress. When people do not see measurable results and the progress appears slow then  motivation may dwindle because their perception is that they are not making progress based on the only measuring stick they are using, their scale

This is why I find people do best splitting their efforts by starting with focused fat burn strategies followed by focused muscle building strategies. This simplifies the process because how they eat using intermittent fasting while burning fat is very focused so they have clarity and structure to get very measurable results, while preserving muscle mass.  Then they change their focus and follow the protocols to build muscle and again they have clarity and structure rather than trying to do both at the same time.

Using this 2 stage approach, they get the more dramatic losses on the scale and inches during the fat burning stage which is highly motivating, while preserving muscle followed by the  gains in muscle mass composition as they build muscle mass during the building phase, which will ultimately help with maintenance. 

How to Achieve Healthy Weight Loss

Here’s what you should focus on during your weight loss journey:

1. Burning fat first: In the initial stages of weight loss, focus on burning fat without sacrificing muscle. This helps your metabolism stay active.
   
2. Building muscle: Once you’ve lost fat, it’s time to build muscle. This doesn’t mean becoming a bodybuilder, but simply incorporating resistance training that strengthens your body. This helps speed up your metabolism and supports long-term weight management.
   
3. Incorporating protein: Eating enough protein is essential for both muscle preservation and growth. Ensure that each meal includes a good source of lean protein with an appropriate amount depending upon if the goal is to preserve muscle mass or increase muscle mass.
   
4. Exercise with purpose: Add resistance training to your workout routine. This could be weightlifting, bodyweight exercises, or resistance bands. The goal is to challenge your muscles in a way that promotes growth.
   

The Bottom Line

Healthy weight loss isn’t just about hitting a number on the scale. It’s about preserving muscle while losing fat, because muscle is essential for maintaining a healthy metabolism. As you lose fat, your body’s metabolism will naturally slow down if you’re losing muscle along the way.

By building muscle and maintaining a balanced approach to weight loss, you’ll be setting yourself up for long-term success. Healthy weight loss is about achieving a healthy body composition—not just shedding pounds on the bathroom scale.

Focus on losing fat, preserving muscle, then  building strength. That’s the path to a healthier, more sustainable weight loss journey that will carry you well into your later years.

Remember, it’s not just about how much you weigh—it’s about how healthy your body is and how strong you feel.