{"id":44417,"date":"2025-12-03T12:01:53","date_gmt":"2025-12-03T12:01:53","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44417"},"modified":"2025-12-03T12:01:54","modified_gmt":"2025-12-03T12:01:54","slug":"weight-loss-plan","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/weight-loss-plan\/","title":{"rendered":"2026\u2019s Biggest Weight Loss Trend? Building Muscle, Not Losing It"},"content":{"rendered":"

Losing weight, eating healthier, and exercising more are among the most commonly cited New Year\u2019s resolutions<\/a> year after year. However, any weight loss<\/a> plan worth following needs to hone in on one crucial component: building muscle, rather than losing it, as the pounds come off.<\/p>\n\n\n

Keep reading to discover why building muscle mass should take priority throughout your weight loss journey. Plus: six tips and tricks worth adopting, according to fitness and dietary experts.<\/p>\n\n\n

Why Building Muscle Is Essential for Your Weight Loss Plan<\/h2>\n\n\n\n
\"weight<\/figure>\n\n\n

In a perfect world, weight loss would only equal fat loss. However, it\u2019s all too common for your weight to drop due to muscle loss as well, which spells bad news for your weight goals and well-being alike.<\/p>\n\n\n

\u201cIf you\u2019re losing weight but also losing muscle, everything gets harder. Your metabolism drops, you feel weaker, and your body doesn\u2019t look or function the way you want,\u201d says Lauren Kleban, celebrity trainer and founder of LEKFIT<\/a>. \u201cKeeping and building muscle is what shapes your body, supports your strength, and makes your results last.\u201d<\/p>\n\n\n

Erin Jowett, MS, RD, LDN, a functional dietitian, weight loss expert, and the founder of Integrative Weight & Wellness<\/a> in Salem, Massachusetts, also emphasizes the importance of muscle in your weight loss plan. \u201cMuscle is the silent variable<\/a> that decides whether weight loss actually improves your metabolism or slows it down,\u201d she explains. \u201cWhen someone loses weight without protecting lean mass\u2014especially on GLP-1s\u2014the body becomes \u2018fuel-efficient\u2019 in all the wrong ways: burning fewer calories and increasing the risk of easy weight regain.\u201d In short, Jowett says that building muscle earns you \u201cmetabolic money\u201d for a smoother, easier, more sustainable weight loss journey.<\/p>\n\n\n

Weight considerations aside, maintaining muscle is also essential<\/a> to stay strong, independent, and healthy as we age.<\/p>\n\n\n

How to Build Muscle, Move, and Fuel Your Body for Weight Loss<\/h2>\n\n\n\n
\"weight<\/figure>\n\n\n

Building muscle requires dedication through diet and exercise alike. \u201cWhen you’re trying to lose weight, your workouts and your nutrition have to work together, and building muscle while losing fat has to happen at the same time,\u201d says Kleban. \u201cYou really can\u2019t do one without the other if you want a strong, lean body.\u201d<\/p>\n\n\n

With that in mind, heed the expert-approved advice below to get stronger and leaner while losing weight.<\/p>\n\n\n

1. Lift Weights<\/h3>\n\n\n

Resistance training with weights is typically advised at least twice a week working all major muscle groups. Kleban suggests diversifying your weight-training regimen for the sake of achieving different goals. For instance, she advises opting for low reps with heavier weights for building muscle on some days, while doing higher reps with lighter weights for toning.<\/p>\n\n\n

2. Add Cardio<\/h3>\n\n\n

As important as strength training and building muscle are, that doesn\u2019t mean you should skip cardio. Kleban suggests doing cardio-focused workouts on non-strength training days, which can help with fat burning and promote heart health.<\/p>\n\n\n

\u201cI like to recommend rebounding as it\u2019s a great workout while being gentle on the joints, supporting lymphatic drainage, and the pelvic floor,\u201d she continues. \u201cI recommend a session of around 20 minutes.\u201d<\/p>\n\n\n

Prefer to be more low-key? Walking is your friend, and the right regimen can absolutely support your weight loss plan<\/a>. While it could be helpful to track your steps especially when you\u2019re first starting out, Kleban says it\u2019s not essential\u2014especially if it contributes to stress. \u201cTracking steps doesn’t reflect the structured training you need for muscle, longevity, or healthy weight management,\u201d she shares. Instead, she recommends listening to your body\u2019s cues and trusting it\u2019ll let you know when you\u2019ve moved well.<\/p>\n\n\n

3. Diversify Your Movement<\/h3>\n\n\n

Strength training and cardio aside, you can always opt for your preferred forms of movement on other days. Kleban believes in moving your body daily, but switching things up to reap diverse benefits and recover actively.<\/p>\n\n\n

Love Pilates? Go for it. Per Kleban, Pilates is fantastic though it shouldn\u2019t be your primary workout for weight loss. Still, she says it\u2019s \u201cgreat for recovery, reconnecting with your core, or coming back from an injury, and it absolutely has a place in a well-rounded routine.\u201d<\/p>\n\n\n

All things considered, it helps to come up with a plan that includes strength training with weights, cardio, and other types of movement\u2014not to mention adequate rest<\/a>. \u201cBeing strategic keeps you from burning out, getting bored, plateauing in your weight loss and muscle gain, or getting injured,\u201d says Kleban. \u201cBeing structured is what allows you to build and maintain muscle while losing fat, without overdoing it.\u201d<\/p>\n\n\n

4. Prioritize Protein<\/h3>\n\n\n

Getting enough protein<\/a> should be front and center of your weight loss plan\u2014especially as you\u2019re trying to build or maintain muscle. In fact, Kleban warns that if you don\u2019t eat enough protein, you can\u2019t gain or tone your muscles. You could even risk losing muscle, no matter how hard you\u2019re training.<\/p>\n\n\n

According to Jowett, boosting your protein intake is non-negotiable. Per the National Academy of Sports Medicine, you should aim for 1.6 to 2.2 grams of protein<\/a> per kilogram of body weight daily when trying to lose weight. \u201cIf you can\u2019t sit for a full meal, grab a ready-to-drink shake or pair Greek yogurt with pumpkin seeds and fruit to stay in the muscle-preserving zone,\u201d she shares.<\/p>\n\n\n\n

\n\t\t\t\t\n\t\t\t\t
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\n\t\t\t\t\t\t\t729 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

Jowett also suggests eating protein first in your meals, as well as trying out her protein-layering strategy\u2014adding a plant protein topping to an animal-based protein\u2014to help you maximize intake without overwhelming your appetite.<\/p>\n\n\n

5. Eat Enough<\/h3>\n\n\n

Gone are the days of deprivation and rabbit meals for the sake of losing weight. \u201cThe biggest mistake I see with my clients is eating \u2018diet-style\u2019 meals or skipping altogether,\u201d says Jowett.\u00a0<\/p>\n\n\n

A healthy and sustainable weight loss plan requires you to eat enough, especially when you\u2019re actively trying to build muscle. \u201cThe biggest thing people forget during weight loss is how easy it is to lose muscle if you\u2019re in too big of a calorie deficit and pushing too hard in workouts,\u201d says Kleban. Food is fuel\u2014full stop.<\/p>\n\n\n

6. Supplement Wisely<\/h3>\n\n\n

Diet and exercise will matter most on your journey, but there\u2019s also a time and place for smart supplementation. If you lack adequate fiber<\/a> in your diet or want some extra help to stay satiated, consider taking HUM\u2019s GLP-1 Flatter Me Fiber Booster<\/a>. It doesn\u2019t only have the power to double craving-crushing GLP-1 levels in one use; it also packs digestive enzymes to support digestion<\/a> and debloat fast.<\/p>\n\n\n\n

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\n\t\t\t\t\t\t\t2357 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Flatter Me Fiber GLP\u20111 Booster<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tClinically Backed Prebiotic Fiber formulated to double GLP-1 levels, curb cravings, and promote regularity.\u2020\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$30<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

The Takeaway<\/h2>\n\n\n

Losing weight might be your primary goal for 2026. However, losing weight while building muscle<\/em> is really where the sweet spot lies. That said, it\u2019s crucial to align your workout routine\u2014emphasizing resistance training, but also dabbling in your preferred forms of cardio and other toning and stretching modalities\u2014with your diet\u2014placing protein front and center, yet also aiming for a healthy balance of macros and lots of fresh, whole foods and plants.<\/p>\n\n\n

To make your muscle-building weight loss plan work for you, make sure it\u2019s tailored to your own needs and interests so you can stay the course. \u201cAt the end of the day, the most important thing is that your nutrition and your workouts fit your lifestyle,\u201d Kleban concludes. \u201cIt should be something you can be consistent with long-term, so pick something that supports living in the healthiest body possible while still enjoying your life.\u201d<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Losing weight, eating healthier, and exercising more are among the most commonly cited New Year\u2019s resolutions year after year. However, any weight loss plan worth following needs to hone in on one crucial component: building muscle, rather than losing it, as the pounds come off. Keep reading to discover why building muscle mass should take […]<\/p>\n","protected":false},"author":33,"featured_media":44419,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,817],"tags":[177,164,22999,22572],"coauthors":[21958],"class_list":["post-44417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-fitness","tag-fitness","tag-self-care","tag-weight-lifting","tag-weight-loss-2"],"acf":[],"yoast_head":"\n2026\u2019s Biggest Weight Loss Trend? Building Muscle, Not Losing It | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Keep reading to discover why building muscle mass should take priority throughout your weight loss journey.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/weight-loss-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2026\u2019s Biggest Weight Loss Trend? 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