Woman exercising in gym

What to do to lose weight without losing curves; 9-Ways


Ways To lose weight without losing curves

To lose weight without losing curves, you need a proper plan including both diet and exercise. The goal of diet in this plan is to ensure that your body’s calorie needs are being met. In addition, a good diet plan will allow you to achieve a calorie deficit to jumpstart weight loss. As for the exercise plan, the benefits are two-fold, to burn calories and to help maintain your muscles aka curves.


A good weight loss workout routine should always include both cardio and strength training exercises. Cardio exercises such as walking, swimming are a great way to burn off extra calories to maintain weight loss while strenth training exercises help you build, strengthen and tone your muscles/curves. In this post, we share with you how to implement these weight loss tips to lose weight without losing your curves. Please note that this post may contain affiliate links. Read my full disclosure here.

✅30-Page Fitness Printable Planner/Fillable Digital Planner. Click on the book to purchase for only 7.97

How to lose weight without losing curves

1. Avoid extreme weight loss diets.

If you want to lose weight and maintain your curves, the last thing you want to do is go on an extreme diet aka a crash diet. A calorie deficit of 500-calories daily is enough to jumpstart weight loss. If you go too low, you risk losing both fat and muscles aka your curves. This is especially so if you’re also training to strengthen your muscles. Avoid the temptation of wanting to lose weight fast with an extreme calorie deficit. Remember the goal here is to lose weight without losing your curves, so your body has to have enough food to heal, repair, and recharge. A diet that is too low in calories can disrupt this process resulting in muscle loss.


2. Count your calories.

Counting calories allows you to determine just how much you should be eating to lose weight. This number is often determined by factors such as your current weight, age, height, gender, and lifestyle needs. When you’re trying to lose weight without losing your curves the goal is to create a moderate calorie deficit. This will allow you to feed your body enough calories to build and maintain your curves while at the same time jumpstarting the weight loss process. With cutting calories, you don’t have to second guess the number. Use this online calorie calculator to get started. Ensure all your daily meals and snacks are within this calorie number.

woman doing squat exercise

3. Lift weights to keep em curves

To maintain your curves as you lose weight, do strength training workouts. The benefit here is two-fold. First, you will burn fat for weight loss, second, you will tone and strengthen your curves.  Contrary to popular belief, lifting heavy won’t suddenly turn you into Silvestor Stallion. Nope, that type of body takes years of dedication and time. Just ask any female bodybuilder.


Leave your fears behind and get ready to start lifting some weights for your curves. With weight lifting, the goal is not to lift the small kettlebells every day. Nope to maintain your curves as you lose weight, you will need to lift some heavyweights. Start with some full-body workouts. These types of workouts will help you engage all muscles from your head to your toe.


Also, include compound exercises in your routine. What makes these workouts so good is they allow you to train multiple muscle groups at the same time. A key reason why compound exercises such as squats, deadlifts are so popular. Vary your intensity with these compound exercises for best results.


4. Do some cardio

Cardio training is one of the most effective weight loss workouts to do to lose weight. You can burn fat fast in as fast as 30-minutes time. However, because the goal here is to maintain curves, you want to opt for light cardio workouts. Nothing too strenuous that will overwork your muscles. Start with some light walking exercise. If you’d like to do it indoors, use the treadmill at an incline. Better yet, cycle on a bike. 

woman tired after workout

5. Vary your workout intensity.

Vary your workout intensity when it comes to both cardio and strength training exercises for best results. With cardio, implement HIIT, high-intensity interval training. This type of training alternates between short periods of intense exercise and rest. As a result, you get all the benefits of cardio workouts in 30-minutes or less. The best way to vary your intensity when strength training is to play around with the different variables. Increase or decrease variables such as; the number of reps, sets, weights, angles, to make your workout more challenging. Besides, this is also a great way to ensure you’re not locked in the same workout routine.


6. Allows enough time for recovery.

Overtraining will not get you the results faster. Just like not eating will not make you lose weight any faster. To lose weight without losing your curves, you have to create enough time for recovery. Don’t train every day of the week.  This will not only increase your likelihood of injury but also overwork your body. Overworking your body will limit your results not increase them. Overtraining might actually make you lose more muscle than you intended. If you’re unsure about how much time you should dedicate to training, seek help from a professional trainer.

woman eating chicken salad

7. Eat more high-protein foods for your curves.

Protein is perhaps one of the most important food groups to eat to lose weight and maintain your curves. This macronutrient will help you achieve both your goals at once. First, it will help you maintain your curves as it helps to build, repair, and maintain muscles. Second, as a weight-loss food, it keeps you full for longer.


Start your day off with some high-protein foods, you will notice the temptation to snack diminish. Besides, it boosts your metabolism as your body requires more calories to burn protein than any other food group. The best high-protein foods to eat include chicken, beef, tuna, salmon, eggs, etc. Choose lean cuts of meat as often as possible as animal protein often comes with a lot of cholesterol that you want to avoid.


8. Eat more healthy fats for your curves.

Even though often overlooked, healthy fats are just as important as protein and carbs to healthy eating. When you’re trying to lose weight without losing curves, give your body enough fat to burn so that it doesn’t burn muscle instead. Most experts recommend that you aim to eat at least 35% of your daily calories from healthy fats. Include foods such as; avocados, nuts, seeds, olive oil, coconut oil among others in your daily diet.


Another food group to include in your diet is nutrient-dense veggies. Veggies are one of the few foods you can eat as much as you want and still lose weight. They’re a great way to add volume to your meals without piling on the calories. Besides, veggies are vital for good health as they’re choke-full of essential vitamins and minerals.

woman eating oatmeal

9. Make carbs part of your diet.

Carbs are an essential part of any diet as they provide a quick source of energy for your body. After an intense full-body workout, carbs should be your go-to for that much-needed glucose your body craves. The trick here is to eat the right type of carbs, that is complex carbs. Complex carbs are not refined/processed and hence provide a steady source of energy. Also, they’re more satisfying as they’ve not been stripped of their nutrients and fiber. You don’t have to worry about overeating as they’re very filling, unlike refined carbs. Feel free to indulge in starchy foods such as oatmeal, sweet potatoes, baked potatoes, and rice to refuel after your workout.


10. Sleep well.

Sleep is part of the recovery process it’s just as important as your training and diet plan. Your body is in a calorie deficit for weight loss and is also adjusting to the stress caused by lifting heavy. Sleeping well allows your body to repair and recover. Don’t cut short your sleep even by a few hours. Aim for a  good 7 -8 hours of sleep every night and you will notice your energy levels well-restored every morning.

Lose weight without losing curves