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Home > High on Life > 173. Eating for Body Recomposition: Lose Fat Without Losing Muscle


	Podcast:		High on Life
	Episode:		173. Eating for Body Recomposition: Lose Fat Without Losing Muscle
	Category:		Health
	Duration:		00:23:19
	Publish Date:		2026-03-09 10:00:00
	Description:		In this episode, we break down how to lose fat without sacrificing muscle so your metabolism stays strong and your results actually last. The Problem Extreme calorie cutting, like eating 1,200 calories per day, may lead to quick weight loss but often at the cost of muscle. Losing muscle slows your metabolism and makes weight regain more likely. The Smarter Approach: Body Recomposition 1. Create a Small Calorie Deficit Reduce intake by about 200 to 300 calories instead of drastically cutting. If you are stuck eating very low calories, you may need to slowly increase them before trying to lose fat again. 2.Prioritize Protein Aim for 0.8 to 1 gram of protein per pound of ideal body weight each day. Spread protein evenly throughout the day, targeting around 30 grams per meal to support muscle maintenance and growth. 3. Balance Your Macros Simply Start with a 1 to 1 ratio of protein to carbohydrates. Fats fill the remaining calories in your daily target. Include a carbohydrate source at each meal to support energy and training. 4. Resistance training Incorporate resistance training at least twice per week, with the goal to build up to three times per week. Resistance training is essential to preserve and build lean muscle while losing fat. Bottom Line Crash diets wreck metabolism. Strength-focused nutrition reshapes you. RESOURCES: BMR (Basal Metabolic Rate) CALCULATOR: https://www.calculator.net/bmr-calculator.html *Disclaimer: The information in this podcast episode is for educational purposes only, and is not individual nutrition therapy, for understanding individual needs please consult with your health care professional. GROCERY GUIDE: https://www.sashahighmd.com/high-on-life-podcast-grocery-guide WORK WITH US Join us in our Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweight Recover Strong for Binge Eating https://www.sashahighmd.com/bed Ontario-Wide Virtual Obesity Management Clinic https://www.highmetabolicclinic.com Taking the first step toward weight loss can feel overwhelming — but you don’t have to do it alone. I’ve created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guide FOLLOW US ON INSTAGRAM**: Instagram https://www.instagram.com/sashahighmd/
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