Bellevue Personal Training | The Formula to Keep Muscle While Losing Body Fat

Many older adults may find that the weight has crept on over the years, leading to a desire to drop a few pounds.  Often what occurs with a standard ‘diet’ is that not only is body fat lost but also lean body mass and bone strength.

With the loss of muscle and bone strength, mobility/stability issues arise, leading to weakness, falls, and ultimately injury.  Research is showing that some simple diet tweaks can help older adults successfully drop body fat and preserve muscle at the same time.  

The secret appears to be consuming enough protein with each meal, to support their lean body mass.  Specifically, as pointed out by the Wake Forest University study, a reduced calorie meal plan providing one gram of protein for every kilogram of body weight resulted in significant weight loss and preserved lean body mass and bone! 

For example, of you are a 165# person you would need a minimum of 75 grams of protein per day.  Factoring in three meals, you’d need 25 grams of protein per meal.  (This could be shifted into four eating times by having three 20 gram meals and one 15 gram snack).  Below are some excellent choices, both nutritious and tasty, and chock full of protein. 

3 oz of turkey
1 cup of cottage cheese
4.4 oz wild salmon
3 cups of cows’ milk
100 almonds
1 3/8 cups of cooked lentils
4.4 bunches of raw broccoli
3.3 oz of grilled flank steak
1 cup of plain greek yogurt

Bon Appetite!!

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