Most diets focus solely on cutting calories without considering muscle retention—a critical mistake. Muscle is essential to long-term fat loss because it burns more calories than fat, even at rest.¹ The more muscle you have, the more calories your body naturally burns through out the day.
The best strategy for sustainable weight loss? High-protein intake + strength training. Protein repairs and builds muscle, while resistance training preserves lean mass and prevents metabolic slowdown.²
✔ Improves body composition—more muscle, less fat
✔ Burns calories at rest—boosts metabolism naturally
✔ Prevents weight regain—preserving muscle mass stabilizes weight loss
Bottom Line: To lose weight and keep it off, focus on building muscle—not just cutting calories.
Protein helps control appetite by reducing hunger hormones and stabilizing blood sugar,³ making it easier to stay on track with weight loss.
1. Protein Builds Muscle → Muscle Burns Fat → Increases Metabolism
2. Higher Thermic Effect—Your body burns more calories digesting protein than carbs or fats1,4
3. Prevents Muscle Loss—Ensuring weight loss comes from fat, not muscle
🌱 Plant-Based: Lentils, beans, quinoa, tofu, peas
🥛 Dairy: Greek yogurt, cottage cheese, whey protein
🥩 Animal-Based: Chicken, turkey, lean beef, fish, eggs
🥜 Nuts & Seeds: Almonds, chia seeds, pecans, pumpkin seeds
For optimal fat loss and muscle retention, aim for 0.8–1g of protein per pound of body weight.
Example: A 150-lb person should consume 120-150g of protein daily.
For those following a lower-calorie plan with optimal fat loss and muscle retention (e.g., 1,200-1,500 calories a day), a general guideline is⁵:
✔ Women: 80-100g
✔ Men: 100-130g
Research confirms that protein + resistance training leads to greater fat loss and muscle preservation than dieting alone.²
🏋️♀️ Bodyweight Exercises: Squats, push-ups, lunges
🏋️♀️ Resistance Bands: Joint-friendly way to add difficulty
🏋️♀️ Weightlifting: Dumbbells, barbells, and kettlebells build strength efficiently
• Lower Body: Squats, lunges, deadlifts (3 sets of 10 reps)
• Upper Body: Push-ups, rows, bicep curls (3 sets of 10 reps)
• Core: Planks, Russian twists (3 sets of 30 seconds)
Muscle mass naturally begins to decline in your 30s and 40s, with a more significant decrease after age 65. Women, particularly after menopause, are more susceptible to muscle loss. Increasing protein intake can help counteract these effects by preserving strength and metabolic health.5 Adequate protein also supports:
✔ Bone health—reducing the risk of osteoporosis
✔ Immune function—helping the body fight infections
✔ Recovery—aiding in healing from illness and injury
Prioritizing protein is crucial for healthy weight loss. It helps preserve lean muscle while promoting fat loss, ensuring that the weight you lose is sustainable and healthy.
We make weight management simple, convenient, and effective.
1. Book Visit & Complete Forms: If you are 18 or older and are located in one of our service states (e.g., Arizona, California, Hawaii, Ohio, or Texas), then choose a program, schedule your telehealth visit, and complete the brief health forms.
2. Consult with a Provider: Meet with Dr. Donna Newman, DMSc, PA-C, via HIPPA-compliant telehealth visit.
3. Receive Your Treatment: Your prescription plan is customized for your health needs, with regular monitoring, refills, and dosage adjustments for optimal results.
Important Notice to Review:
At Newman Clinic, we prioritize accuracy and transparency in every blog article we provide. Our content is based on peer-reviewed research, medically reviewed data, and trusted clinical references to ensure reliability and relevance. We are committed to delivering clear, evidence-based information to help you make informed decisions about your health.
Important Disclaimer:
The information in this blog article is for educational purposes only and should not be considered medical advice. Always consult with your primary healthcare provider before starting a new diet, exercise plan, or medication. Our medically supervised weight management programs are designed to provide personalized care, but this article is not an advertisement for any specific drug.
Written by Donna Newman, DMSc, PA-C
PA Newman is a board-certified physician assistant with a Doctorate in Medical Science (DMSc), specializing in personalized virtual healthcare. As the founder of Newman Clinic, she focuses on providing expert care in weight loss management, hormone therapy, and concierge wellness services. With a patient-centered approach, Donna delivers compassionate, evidence-based care that is tailored to meet the unique needs of each individual, helping them achieve long-term health and wellness.
REFERENCES
1. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, & Mattes RD. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. doi.org/10.3945/ajcn.114.084038
2. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, & Phillips SM. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine,52(6), 376–384. doi:10.1136/bjsports-2017-097608
3. Khaing IK, Tahara Y, Chimed-Ochir O, Shibata S, KuboT. (2025). Effect of breakfast protein intake on muscle mass and strength in adults: a scoping review. Nutrition Reviews. Jan 1;83(1):175-199.doi:10.1093/nutrit/nuad167
4. Kokura Y, Ueshima J, Saino Y, Maeda K. (2024).Enhanced protein intake on maintaining muscle mass, strength, and physicalfunction in adults with overweight/obesity: A systematic review and meta-analysis. Clinical Nutrition ESPEN. Oct;63:417-426. doi:10.1016/j.clnesp.2024.06.030.
5. Cleveland Clinic. (2024, June 7). How much protein do you need? And how to get it. Diet, Food & Fitness. Retrieved from https://health.clevelandclinic.org/how-much-protein-you-need
