Protein and lifting - keeping the muscle that keeps your BMR

When you lose weight, your BMR drops for two reasons: you weigh less, and you often lose muscle along with the fat. Less muscle means a lower resting burn, and that can stick around long after the diet ends. The fix is not a hack. It is the boring combo every coach agrees on: lift something heavy a few times a week, and eat enough protein. Together they tell your body to keep the muscle while you lose the fat. Protein also burns a few extra calories just being digested, more than carbs or fat do. So a bit more protein does three small jobs at once: it builds muscle, keeps muscle, and quietly raises your calorie burn a little.