HOW TO LOSE WEIGHT WITHOUT LOSING MUSCLES

Obesity is a worldwide issue that makes weight loss a greatly debated topic. Countless dieting techniques have been created and proposed to the public; one more draconian than the other. However, most of them only focus on losing weight as a whole, not considering that muscle mass is also lost during this steep descent down the BMI scale. In this article we will propose some methods you can use to lose fat while maintaining your muscles.

First of all, how to lose weight?

There are hundreds of diets and weight loss coaches out there selling thousands of techniques. Interesting fact: the weight loss industry is worth more than 150 billion dollars. However, losing weight is only a simple math, you have probably heard it countless times, “calories in/calories out. It all comes to burning more calories than you eat, keeping in mind that for every 3500 extra calories you eat or burn, you gain or lose one pound. No magic. The billion dollar industry is centered around that basic principle: It takes deficit of 3500 calorie to lose one pound.

Now it’s up to you to decide how steep you want your calorie deficit slope to be. The recommended rate of weight loss can vary based on individual factors such as age, overall health, and starting weight. In general, a gradual and sustainable approach to weight loss is recommended for long-term success and overall well-being.

HOW TO LOSE ONLY FAT AND KEEP YOUR MUSCLES?

Once you decide to embark on the weight loss journey, here are a couple of tips to keep in mind to draw more benefits.

Stay away from crash diet.

What is crash diet? A crash diet is a type of dieting that involves drastically reducing calorie intake, often to a very low level, in an attempt to achieve rapid weight loss within a short period. These diets typically promote quick results and may promise significant weight loss in a matter of days or weeks.

Unfortunately, the crash diets are generally so restrictive that they usually result in massive muscle loss along with various nutrient deficiencies. Muscle loss can negatively impact metabolism and make it easier to regain weight once the individual returns to a normal eating habits.

Moreover dieting can also lead to feelings of deprivation, frustration, and a negative relationship with food. This can contribute to emotional eating and rebound weight gain.

Safe and sustainable weight loss through moderate caloric deficit

Instead of dropping 10 pounds every week, it is safer and more sustainable to aim for a weight loss of 1-2 pounds per week. Losing weight at this rate is more likely to come from fat loss rather than muscle or water loss.

Remember, 3500 calories is conventionally “equivalent” to 1 pound of fat. So to achieve a safe weight loss, it is important to space your calorie deficit over time. Aim for a daily caloric deficit of 500 to 1,000 calories to lose 1-2 pounds every week. This can be achieved through a combination of diet and exercise.

This is not as hard as you might think. A 500 calorie deficit every week looks like one less every week of any of the foods or beverages below:

Plain bagel with plain cream cheese
Large belgian wafle with maple syrup
McDonalds’s Hamburger and small fries
Mocha Frappuccino
Iced white Chocolate Mocha
A Large Soda

You do not have cut to everything at once. Instead, drop the calories one Frappuccino and large soda at a time.

Adequate protein intake

Protein intake is crucial for muscle mass maintenance and overall fitness. As the building blocks of muscle tissue, proteins provide essential amino acids necessary for muscle repair and growth. To optimize muscle mass, individuals engaging in physical activity, particularly resistance training, should ensure an adequate protein intake.

Consuming protein-rich foods like lean meats, dairy, eggs, and plant-based sources supports the repair of muscle fibers stressed during exercise. This, in turn, helps prevent muscle breakdown and promotes a positive nitrogen balance essential for muscle synthesis.

An average of 0.75-1 gram of protein per kilogram of body weight per day is the current recommendation.

Resitance training to maintain muscle weight

To enhace your fat loss while maintaining your muscle mass it is crucial to combine caloric deficit with resitance training. To achieve optimal results, prioritize progressive overload to stimulate muscle growth over time.

Compound/multijoints exercises are the cornerstone of muscle growth and maintenance. Examples of multijoints exercises are squats, deadlifts, overhead presses, dips and bench presses.

Hydration and recovery

Hydration plays a vital role in muscle function and overall physical performance. Water is essential for maintaining proper cellular function, and this is particularly crucial for muscles, which are composed of a significant amount of water. Stay hydrated during your training session

Last but not least, it is of utmost importance to have enough sleep (7-8 hours/night). Sleep is a critical factor in supporting muscle growth and overall athletic performance. During sleep, the body releases growth hormone, which is essential for muscle development, repair, and recovery. Adequate sleep helps maintain a proper hormonal balance, optimizing conditions for muscle growth.

Sleep plays a role in protein synthesis, the process through which the body builds new proteins, including those needed for muscle repair and growth. Quality sleep supports efficient protein synthesis, contributing to muscle recovery.

Keep in mind

Before starting any weight loss plan, it’s advisable to consult with healthcare professionals, such as registered dietitians or physicians, to ensure that the chosen approach is safe, effective, and tailored to individual health needs.

Achieving and maintaining a healthy weight and body composition is a marathon, not a sprint.

Yours in good health

MDLINE HEALTH