To eliminate stubborn fat while maintaining muscle mass, it is advisable to focus on macronutrient distribution (more protein, fewer carbohydrates, and healthy fats) rather than a simple calorie deficit, particularly at an age when the metabolism begins to slow down.

noli's read

The idea of prioritizing protein to maintain muscle mass during weight loss is solidly supported by research. Several meta-analyses confirm that high protein intake promotes muscle retention while targeting fat loss. Nevertheless, presenting this as an alternative to a calorie deficit is an exaggeration: while macronutrient distribution optimizes body composition, energy balance remains essential for losing weight. Regarding the visual suggesting an inevitable decline in metabolism in adulthood, a major study published in the journal Science by Pontzer et al. (2021) challenges this belief. By measuring the energy expenditure of more than 6,400 people using the doubly labeled water method (the gold standard), the team demonstrated that metabolism remains remarkably stable between the ages of 20 and 60. Weight fluctuations observed in one's forties or fifties stem instead from a decrease in physical activity and natural muscle loss, rather than an intrinsic biological slowdown.

the sources

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