When you're eating significantly less, your body doesn't just burn fat — it breaks down muscle. Your glutes are particularly vulnerable.
This matters because muscle is metabolically active. Lose it, and your metabolism slows. Preserve it, and you look and feel better at your goal weight.
Why this happens
Your body needs amino acids to function. If you're not eating enough protein, it breaks down muscle to get them.
Rapid weight loss accelerates muscle loss. The faster you lose, the higher the percentage that comes from muscle.
Without resistance training, there's no signal to preserve muscle. Your body will preferentially burn it.
What might be causing yours
"I'm losing weight but I look "deflated" not toned"
→ You're likely losing muscle along with fat. Add resistance training and protein.
"My butt is shrinking faster than everything else"
→ Glutes are large muscles that atrophy quickly without use. Strong Curves is the most recommended program.
"I can barely eat — how am I supposed to get protein?"
→ Protein shakes and EAAs can help when solid food is hard.
"I'm too tired to work out"
→ Start with just 2x per week. Something is better than nothing.
What's actually helping people
Protein
Target: 80-100g daily. When you can barely eat, liquid protein becomes essential. Optimum Nutrition Gold Standard Whey delivers 24g per scoop and mixes easily.
EAAs (Essential Amino Acids)
Kion Aminos are already broken down and ready to use — they bypass digestion entirely. Sip between meals when you can't stomach solid food.
Creatine
Optimum Nutrition Creatine is one of the most researched supplements for preserving muscle during calorie deficit. 5g daily, no loading needed. Also supports brain function.
Training Program
Strong Curves is the most recommended program for glute development. Includes beginner through advanced phases. You can't preserve your butt without training it.
What else helps
- •Resistance training 2-3x per week minimum
- •Strong Curves is the most recommended program for glutes
- •Prioritize protein at every meal
- •Don't rely on cardio alone — it doesn't preserve muscle
The bottom line
You need resistance training AND adequate protein to preserve muscle. Creatine helps. Your butt will thank you.
