When trying to lose weight, it’s important to maintain muscle mass in order to keep your metabolism high and achieve a toned physique. Here are some tips to help you shed those extra pounds without sacrificing muscle mass.
But remember, this isn’t just about ‘weight loss.’ Our goal is more specific than that. Aim to (at least) maintain your current strength levels throughout the duration of the weight loss process, or, if possible, increase them. Doing so provides a ‘muscle maintenance’ signal that tells your body it needs to keep the muscle it has (or build more of it). I`m just getting sick of trying to tell people the things that we learned for decades are W-R-O-N-G…BMI is the biggest crap. According to BMI, I am overweight even when I was my healthiest time in my life.
Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat, or both. Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods. Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss (81, 82, 83).
Lower levels of lean muscle mass may also reduce your metabolic rate, which can make weight management more difficult. But when it comes to healthy, sustainable weight loss, building muscle can actually play a key role. This may seem counterintuitive, but by building muscle, you can improve your body composition and even boost your metabolic rate. While overtraining, or not giving your body enough time to recover between workouts, may not cause you to lose muscle, it can impact your muscle’s strength and endurance. It can also increase your risk of injuries, making it harder to exercise for weight loss.
Work with your health care team to create a meal plan that works for you. You may want to have a diabetes educator or a registered dietitian on your team. A registered dietitian can provide medical nutrition therapy, which includes counseling to help you create and follow a meal plan. Your health care team may be able to recommend other resources, such as a healthy lifestyle coach, to help you with making changes. Ask your health care team or your insurance company if your benefits include medical nutrition therapy or other diabetes care resources. Try increasing your protein intake to at least 0.73 g per lb (1.6 g/kg) of body weight per day and complete strength training at least twice per week.
Check out these 5 New Hypertrophy Workouts for Packing on Muscle Mass. Visceral fat is found in the abdomen around the organs and is also called ‘belly fat’. Storing too much visceral fat is detrimental to health; often contributing to chronic diseases such as diabetes, stroke, heart disease, and cancer.
1. Focus on Strength Training
Body recomposition methods can be used by everyone from elite athletes to those simply looking for a healthy way to get in shape. Adding protein sources, such as eggs, chicken, fish, nuts, nut butters, beans, and yogurt, to every meal and snack is the best way to meet your needs. However, it’s entirely possible to consume the recommended amount of this nutrient through meals and snacks alone. For example, consuming high quality protein sources ‘ including protein supplements ‘ up to 2 hours after working out stimulates muscle protein synthesis (25). Modifications to diet and exercise must be made in order to reach this goal. We can’t say yes or no because it depends on many factors such as age, gender, diet, genetics, experience level, etc.
While cardio is great for burning calories, incorporating strength training into your routine is essential for preserving muscle mass. Make sure to include exercises that target all major muscle groups at least 2-3 times per week.
2. Prioritize Protein Intake
Protein is crucial for muscle maintenance and repair. Make sure to consume an adequate amount of protein each day, aiming for around 0.8-1 gram per pound of body weight. Include sources such as lean meats, eggs, dairy, and plant-based options like beans and legumes.
3. Stay Hydrated
Drinking enough water is essential for overall health and can also help with weight loss. Aim to drink at least 8-10 glasses of water per day to support muscle function and promote fat loss.
4. Eat a Balanced Diet
Avoid extreme diets that restrict certain food groups or drastically reduce calories. Instead, focus on eating a variety of nutrient-dense foods such as fruits, vegetables, whole grains, and healthy fats. This will help provide your body with the energy and nutrients it needs to maintain muscle mass while losing weight.
5. Get Adequate Rest
Rest is crucial for muscle recovery and growth. Make sure to get at least 7-9 hours of quality sleep each night to support your weight loss efforts and prevent muscle loss.
6. Monitor Your Progress
Keep track of your weight loss journey by monitoring your progress regularly. Pay attention to how your clothes fit, take measurements, and track your workouts to ensure that you are losing fat while maintaining muscle mass.
By following these tips, you can successfully lose weight without losing muscle and achieve your fitness goals. Remember to be patient and consistent with your efforts, as sustainable changes take time to see results.
