Background
Changes in body weight are not the same as healthier body composition. This review asks how skeletal muscle can be maintained or increased while excess fat accumulation is reduced.
Protein and muscle
Adequate, well-distributed protein intake is most useful when paired with resistance training, supporting muscle-protein synthesis and recovery.
Energy balance
Fat loss requires an appropriate energy deficit, but prolonged severe restriction can undermine muscle retention, training quality and long-term adherence.
Dietary pattern
A sustainable pattern combines quality protein, fibre-rich vegetables, whole grains, appropriate healthy fats and manageable total energy intake.
Practical significance
Progress should be assessed through measurements, strength, energy, sleep and sustainability—not body weight alone.