Prioritize protein when cutting calories

Weight loss is an interesting topic. The concept of simply eating less seems straightforward, but we often crave quick results and overcomplicate things, which isn't ideal for long-term fat loss. With endless "how-to" advice online, in magazines, and on social media, there’s always someone promoting an easy way to shed pounds. It’s easy to fall into gimmicky plans that have you calculating ancestral metabolic rates or eating according to your blood type.

People return to quick-fix programs, diet pills, or excessive cardio because these methods provide short-term results—until they don't. To achieve sustainable weight loss, it’s essential to focus on the basics.

Bill Campbell, Ph.D., CSCS, FISSN an exercise science professor at the University of South Florida, shares three key strategies for lasting weight loss success

1. Take It Slow

Aim to lose 0.7-1 percent of your body weight per week. For example, Campbell, at 200 pounds, targets a loss of 1.7-2 pounds each week. Faster weight loss can lead to muscle loss, which you want to avoid.

The slower the better Campbell advises, citing shows like "The Biggest Loser" as examples of extreme dieting gone wrong. Many contestants regained most of the weight and suffered from long-term metabolic suppression. A Norwegian study even found that athletes who lost weight slowly gained two pounds of muscle, while those who lost weight quickly gained none.

2. Don’t Cut Calories from Protein

Weight loss requires a calorie deficit, but Campbell emphasizes reducing carbs and fats, not protein. Aim for one gram of protein per pound of body weight. High protein intake helps preserve muscle during a diet, and in some cases, may even help build muscle.

Protein also keeps you feeling full, which is crucial for sticking to a diet. "If you're constantly hungry, you're more likely to quit," Campbell says. Increasing protein intake can help you stay on track and achieve long-term success.

3. Lift Weights

Maintaining a weightlifting routine is vital when dieting, as it helps preserve muscle mass. "When you cut calories, your body wants to break down fat and muscle," Campbell explains. Lifting weights sends a signal to your body to protect muscle.

He recommends at least three full-body weight sessions per week, with four or five days being ideal if possible. This can prevent muscle loss and help you maintain the definition you work hard for.

By following these fundamentals—taking it slow, prioritizing protein, and lifting weights—you can achieve more sustainable and successful weight loss.

The Bodyweight Team