Research
Macro partitioning
Resistance training is essential during weight loss to prevent muscle loss and maintain basal metabolic rate, thereby preventing weight regain.
Include strength training 2-4 times a week. Use weights or machines that allow you to do 10-15 reps with moderate effort (60-70% of your max). Focus on large muscle groups (legs, back, chest). This protects your muscle while you diet.
GoodSupportsHIGH confidence
Resistance training prevents muscle loss during weight reduction, which lowers basal metabolic rate, and is important for long-term weight maintenance.
Why this rating
Supported by guidelines and specific RCTs cited (Bellicha et al.).
Source
Non-pharmacologic treatment for obesity
Bo Kyung Koo · Journal of Korean Medical Association · 2022
DOI 10.5124/jkma.2022.65.7.400
narrative_reviewCited 1×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Comprehensive lifestyle intervention combining a daily caloric deficit of 500-1,000 kcal, aerobic exercise of ≥150 minutes per week, and resistance training 2-4 times per week is the foundational, evidence-based standard for obesity management.Strong
- Behavioral therapy is a mandatory component of obesity treatment, requiring at least 6 months of intervention for weight loss and 1 year for maintenance to ensure adherence.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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