First let's not talk about weight loss. That's not what you're interested in. Your goal is to maintain muscle mass while losing weight. That means your goal is fat loss! Sound pretty basic; weight
lost versus fat loss. But it's a critically important distinction. The fact is, you can take off fat while actually putting on weight - if you're adding muscle!
What makes you fat?
Ordinary people who always seem to be on a diet usually look at the scale rather than the mirror.
They emphasize weight loss rather than fat loss. But focusing on weight loss, especially rapid weight loss, and using fad diets that make unbelievable promises, usually result mainly in a loss of
water and muscle mass, and least of all, fat. Fact, when you lose more than 3 pounds a week, as much as 40-50% of the weight lost will be from lean body mass.
Your muscles are being used for food by your starving body. That's the last thing you need. A big problem with focusing on weight loss rather than fat loss is that you can be tempted to concentrate
simply on achieving your desired result and losing weight quickly rather than making permanent, long-term changes in your lifestyle, diet and exercise habits. Finally, don't forget that food provides
nutrients as well as energy. An adequate caloric intake is necessary for good health. The long-term solution lies in achieving a balance between calorie intake and calories burned.