Many diets cause you to lose weight by losing fluid and, worse, muscle, which is not only useless but counterproductive. Put into practice these tips to lose weight without losing muscle and improve your silhouette in a healthy way.
The muscle in the body burns almost twice as many calories as reserved fat and keeps the metabolism running more efficiently. Similarly, muscle is more compact than fat and gives you a better silhouette. So be very careful with dieting, because many cause you to lose weight, consuming muscle mass instead of fat. Avoid it with these tips to lose weight without losing muscle.
Eat protein
Approximately 46 gr of protein you should consume in your daily diet. It does not matter if they are of animal or plant origin, the key is that you consume them in lean and quality sources, making sure to include all the amino acids necessary to build muscles and fibers in the body. If you are a vegetarian or vegan, be sure to make the right combinations to get these amino acids, because most sources of plant protein are incomplete. If you feel like you should be consuming more protein, take supplements or protein shakes.
Do not make low calorie diets or lose a lot of weight in a short time
The only thing these regimes cause is that your body loses fluid, first and then, that consumes the energy of your muscles. Fat costs a lot more work to burn than muscle, so the first thing you will consume is this. And of course, as muscle weighs more than fat, you will lose a lot of weight but your metabolism will become less efficient and when you return to eating normally, surprise! Not only will you gain weight in an instant, but you will do it in the form of fat , and you will have lost the muscle that is so difficult to build.Great care.
If you are on a diet, make sure it is not less than 1,000 calories a day, take care that it includes all the food groups and try to eat every three or four hours to keep your metabolism in action. And of course, do not intend to lose more than a kilo a week. Calculate how many calories you should eat and cut 500 a day to lose weight in a healthy way or you can get a health tracker to keep tracking your calories with an Amazon discount coupon.
Do muscle resistance exercise
Cardiovascular exercise is very effective for weight loss, but if you do not combine it with muscular resistance training, you will not be toned and it will also be difficult for you to lose more weight after a time of exercising.
The best thing is, while burning fat, build muscle. For that there is nothing better than doing weights, isometric routines with your own body, yoga, pilates … everything that helps you build muscle. Be careful, you’re not going to be like the Hulk, much less. It is just about increasing muscle mass slightly to look more compact, toned and to burn more calories even at rest.
Rest and nurture properly after training
When you do bodybuilding exercises, the fibers break and therefore grow, because they repair themselves, adding volume. This is more or less the process. To give them time to regenerate, you should rest at least a day or two after training, and eat properly with foods rich in protein, good fats and complex carbohydrates. Also hydrate very well.
Get down to refined flours and sugars
Its excess converts to fat in the body and uneven sugar levels, no matter how hard you work to gain muscle. They really don’t bring you anything good. Instead, prefer vegetables, whole grains, seeds, legumes, and little fruit, and you’ll see how changing habits works.
Always keep in mind these tips to lose weight without losing muscle and you will see that your attempts to lose weight will be very effective and, above all, healthy. Remember that it is better to lose weight little by little than fast.
Selena is a blogger and a guest contributor for a well-known brand that includes Mesheble. In her leisure time, she plays tennis.