Fat loss and weight loss are not the same thing
Your bathroom scale weighs everything at once: fat, water, bone and muscle. When you eat less, the body draws on all of these, not just fat stores. Muscle is the part most people would like to keep. It burns energy even at rest, it supports balance and mobility, and it becomes harder to rebuild with every passing decade.
A 2026 meta-analysis of 20 randomized trials with more than 15,000 adults found that lean mass typically made up roughly a quarter to over a third of the total weight lost during significant weight reduction [1]. That held true across lifestyle programs and across modern weight-loss medications, with broadly similar proportions. The group that kept the most muscle was the one that added resistance training.
Four levers that protect muscle while you diet
1. Lift something, regularly
Exercise is the strongest tool we have. A 2026 network meta-analysis of 34 randomized trials found that adding exercise to calorie restriction prevented nearly half of the fat-free mass that would otherwise be lost, with programs that included strength training or mixed training performing best [2]. Two or three sessions a week with bands, machines or body weight is a realistic starting point.
2. Keep protein high enough
When calories drop, protein needs do not. In a systematic review of 20 randomized trials in adults over 50, people eating higher-protein diets during weight loss kept more lean mass and lost more fat than those on standard-protein diets [3]. Spreading protein across meals, rather than loading it at dinner, makes it easier to reach your target.
3. Avoid an extreme deficit
Very aggressive diets make muscle harder to hold on to. A slower, steady pace of loss gives training and nutrition a better chance to do their work. For many adults, that means aiming to lose around half a kilogram to one kilogram a week rather than chasing rapid drops.
4. Protect sleep and recovery
Muscle repair happens between workouts, much of it overnight. Short sleep tends to increase appetite and reduce the energy you bring to training, which makes every other lever harder to pull.
A simple weekly checklist covers most of the ground:
- Two or three strength sessions that work the major muscle groups
- A source of protein at each meal
- Daily walking or other light activity
- Seven or more hours of sleep on most nights
- A monthly check of strength or waist size, not only body weight
What amino acids can and cannot do
Muscle is built from amino acids. The three branched-chain amino acids (BCAAs), leucine, isoleucine and valine, are essential, meaning your body cannot make them, and leucine in particular acts as a signal that switches on muscle protein synthesis. That is why they are popular with people trying to maintain muscle.
The research deserves a fair reading, though. A meta-analysis of 17 randomized trials in older adults found that leucine taken on its own did not increase lean mass, while combined nutritional approaches showed benefits for strength and walking speed [4]. In other words, amino acids are building materials and signals; they work best when your overall diet and training give the body a reason to use them.
A note for people using weight-loss medications
Many Canadians now use prescription GLP-1 medications to manage their weight. Body-composition data suggest the share of weight lost as lean mass with these drugs is broadly comparable to that seen with lifestyle programs [1]. The same muscle-protecting habits apply: resistance training, enough protein, and regular check-ins with your care team. Nutritional supplements have not been proven to change muscle outcomes in people taking these medications, so speak with your prescriber before adding anything new.
Where StroVia fits
StroVia is a Health Canada licensed natural health product (NPN 80134897) from Veos Pharma. It helps in energy metabolism and helps to form red blood cells, and it is a source of essential amino acids, including branched-chain amino acids, involved in muscle protein synthesis. It assists in the building of lean muscle tissue when combined with regular weight training and a healthy balanced diet, making it a supporting player alongside the habits above rather than a replacement for them.
When to talk to a health professional
Check with a health professional before starting StroVia if you are pregnant or breastfeeding, take any medication (including weight-loss medications), or have a medical condition. It is not intended for anyone under 18. Talk to your doctor promptly if you notice unexplained weakness, falls, or weight loss you did not plan for. A dietitian or physiotherapist can help you set protein targets and design a safe strength routine. Always read and follow the product label.