HOW TO LOSE WEIGHT WITHOUT LOSING MUSCLES
Do you wonder how to lose weight without losing muscles?
When we want to lose weight, it is essential to keep our muscle mass as intact as possible.
It is no longer just a matter of aesthetics, but also, it is a matter of health.
Usually, the simple fact of cutting calories and losing weight causes us to lose some muscle mass.
In this post, I am going to tell you four validated ways with studies through which we can avoid the loss of muscle mass during a weight loss diet.
EXERCISE IS ESSENTIAL
The best we can do, during a low-calorie diet, to preserve our muscle mass is to exercise.
A low-calorie diet without exercise leads to loss of muscle mass while adding exercise to the equation we get that fat loss while keeping the muscle mass virtually intact.
We always talk about resistance exercise with weights, but also aerobic exercise can be helpful.
Swimming, cycling or even a morning walk on a treadmill can give you good results.
HOW TO LOSE WEIGHT WITHOUT LOSING MUSCLES BY CONTROLLING DEFICIT
Although exercise has proven to be essential for weight loss. However, if you train too much during an excessive caloric deficit, it will lead to a loss of muscle mass.
The magic figure as we see in the studies points to a deficit of 500 kcal.
Below there, and the higher the deficit, the greater the loss of muscle mass.
Therefore we must control the deficit and try not to exceed that figure if we want to conserve all the muscle.
LOSE WEIGHT IN A CONTROLLED WAY
Losing weight too fast is a point that has proven harmful and causes loss of muscle mass.
What happens when we lose a lot of weight in a short time by excessive deficit?
We are causing in our body hormonal, physiological, and psychological changes that harm us when it comes to conserving muscle.
As we see in this study in this case we are not only talking about muscle loss but.
Tested athletes who lost weight quickly also saw how their sports performance was reduced and how several health indicators worsened.
INCREASE PROTEIN INTAKE
It usually is thought to be the other way around, but when you are on a low-calorie diet, you should increase your protein intake to conserve muscle mass, as we can see in several studies.
The amount is not yet clear at all.
Some studies speak of between 1.5 and 1.8 grams of protein per kilogram of body weight and others that find more benefits with amounts greater than two grams of protein per 1 kg of body weight.
Numbers vary, but what is clear is that protein, during a weight loss diet, is essential to preserve muscle.