Key points
- Part of any weight lost is muscle; protecting it helps you stay strong and keep weight off.
- InBody scans show fat and muscle separately, so the plan can adjust.
- Protein at every meal and strength training two or three times a week are the foundations.
- Vegetarian and Jain diets can meet protein needs with planning.
Why muscle matters
When you lose weight, some of what you lose is muscle, not just fat. Muscle keeps you strong, supports your joints and blood sugar, and helps you keep weight off. Indians tend to develop weight-related conditions at lower body weights, so keeping muscle while losing fat matters.
Measure it, don't guess
Scales only show total weight. An InBody body-composition scan shows how much of your weight is fat and how much is muscle, so your doctor can see whether you're losing the right kind of weight and adjust the plan if not.
Protein at every meal
Your dietitian sets a protein target for your weight and health. The simplest habit is to start every meal with its protein, even when your appetite is small.
| Diet | Easy protein additions |
|---|---|
| Vegetarian | Paneer, hung curd, dals, sprouts, chana, soya chunks, tofu, milk |
| Jain | Paneer, curd, moong dal, soya chunks, tofu, milk |
| Eggetarian | Eggs, plus all the vegetarian options |
| Non-vegetarian | Chicken, fish and eggs, plus dairy and dals |
Strength training
Two or three sessions a week of resistance exercise, such as bodyweight exercises, bands or weights, tell your body to keep muscle. Start gently and build up. If you have knee or back pain, our physiotherapist can design a safe plan.
Signs you may be losing too much muscle
- Feeling weaker or more tired than usual
- Struggling with stairs or carrying things
- InBody results showing muscle falling faster than fat
Tell your care team; the plan can change.
Questions
Do I need protein powder?
Only if you can't reach your target with food. Ask your dietitian before starting any supplement.
I've never done strength training. Is it safe?
For most people, yes, starting gently. Our physiotherapist can tailor exercises if you have joint pain or other conditions.
