How to Rebuild Muscle After Weight Loss

While losing a lot of weight can have some obvious advantages such as the decrease in risk of chronic diseases, it often gets accompanied by a loss in muscle, which may have been lost along with fat.

Building the muscles again requires a solid commitment and a little change in your daily routine.

While these changes may appear to be a bit of an inconvenience early on, the results they promise will make the effort worth it.


  • 1

    Consume protein rich food

    Proteins provide amino acids to your body, which are required for muscle repairs and growth. It is therefore important to increase your daily intake of proteins by eating protein-rich foods. Eggs, chicken, fish and low-fat dairy are some good options for proteins.

  • 2

    Eat food rich in complex carbohydrates

    Your body will need additional energy to perform vigorous activities for rebuilding muscles, such as lifting weights and cardiovascular weight. You need to increase your daily complex carbohydrate intake, which get stored in the muscles and liver as glycogen. The latter is eventually broken down during metabolism to release energy. Fruits, vegetables, beans and whole-grain products are some of the foods that you can include in your diet.

  • 3

    Eat small size meals after regular intervals after three large meals

    Increasing your number of meals and decreasing their size will help to ensure that your body continues to get plenty of fuel to perform vigorous activities and build muscles, while not resulting in the build-up of fat.

  • 4

    Cardiovascular exercise

    Cardiovascular exercise keeps your body fit and removes the excess fat from your body. Your stamina will also increase with the passage of time. Running, skipping, swimming and climbing all develop different muscle groups.

  • 5

    Start body-weight exercise

    Body-weight exercise such as lifting weights and doing high-intensity training, which include crunches, sit-ups, pull-ups, push-ups etc., put extra pressure on your muscles and joints simultaneously. This increases the muscle fibre recruitment. Target your different muscle groups instead of focusing on one or two muscles only. Plan out various workout routines and keep switching between them from time to time.

  • 6

    Get decent amount of sleep

    Getting plenty of sleep is very essential while trying to regain muscle after weight loss. Your muscles need time to heal and recover after being involved in high-intensity activity. Your body also needs time to relax. It is recommended to sleep for at least eight-to-nine hours at night.

  • 7

    Drink plenty of water

    The benefits of water are countless, but in this particular scenario, it keeps you hydrated and allows the metabolism in your body to continue smooth as you perform various exercises and strenuous activities. Drink at least eight glasses of water during the course of the day.

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