When we said "Weight loss" we try to reduce overall weight in any way, which is a wrong approach because no one wants to lose muscle.
Most of our body weight is comprises of bones, muscles and organs; while weight loss, we must focus on fat loss particularly the fat which is non-essential.
A decent per cent of healthy fat is necessary for the body. Essential body fat is approximately 3% of body mass for men and 12% of body mass for women.
Weight loss should prevail by losing extra fat and bad cholesterol.
Sometimes for weight loss, we do such things that cause other problems as well like muscle weakness, anaemia, osteomalacia and malnutrition.
Sometimes we cut many nutrients which is crucial for our body to lose weight: protein, minerals, carbs etc.
We must exist in the BMI range after weight loss. The question can be arises in your mind "how can I lose weight without losing muscle?"
So here we are with the answer:
1. Eat less calorie: calorie deficit.
2. Eat a high amount of protein daily.
3. Do cardio and resistance exercise.
It is a simple thing to understand that we must eat protein in the right amount to maintain muscle mass and cut high carbs and fats to lose weight.
Eat less calorie: calorie deficit.
What is a calorie deficit? A calorie deficit happens when you expend more calories than your body consumes in a day.
A calorie deficit of 500 calories per day is productive for healthy weight loss.
You should expend or burn 3000 calories a day if you consume 2500 calories in a day.
Calorie cutting is mandatory for weight loss but we must know, what should cut in our diet.
Unhealthy carbs and fat is the best option to cut out from food. Processed foods are a curse for a body so try to skip them.
Highly sugary foods are similarly avoided to lose weight. Overall we can say clean eating is the surest strategy to maintain a healthy weight.
Don't do-over fasting as it will worsen the situation some time. Try intermittent fasting: it provides a pattern of fasting according to our convenience.
The 16:8 intermittent fasting is the best among all fasting; It is harmless and the best selection for weight loss and detoxification.
Eat a high amount of protein daily
Protein is not just present in muscle but all over the body. The whole body is made up of protein, from your hair to toe; protein is the most important nutrient of our body.
Hence, it is necessary to take proteins in a sufficient amount.
Our body needs no. of grams of protein the same as of our body weight ( in kg).
But in the case of calorie deficit, one needs to take 100 gram of protein daily.
Various dietary food has protein: egg, lean meat, fish, dairy products, beans, nuts and seeds.
Because a vegan diet contains less amount of protein as our body needs daily, For vegans, protein supplements and smoothies are an adequate way to take protein in the required amount.
Do cardio and resistance exercise
Cardio and resistance exercises are necessary to weight loss. It burns excess fat and increases the tone of the muscles.
Cardio exercise should be done to limit because too much cardio exercise can burn muscle and hormonal imbalance.
If you have sufficient time and don't wanna hurry, Do yoga daily. It has tremendous benefits than one can think.
If you can't do the resistance exercise and cardio then you must go for simple exercises at home to lose weight.
Use this japanese product to melt belly fat. Lose 45 lbs easily. Guaranteed result !! Click here
Bottom line
By following these 3 simple ways consistently, everyone can lose weight without losing muscle.
Sometimes in the weight loss journey, unintentionally we burn our muscles and nutrients, which is not a healthy way to lose weight.
By proper fasting, eating enough protein and doing the right amount of exercises, we can easily lose weight.
Don't hurry, be patient and try a healthy alternative for weight loss. Build healthy habits which keep you healthy and also can maintain your body weight.
0 Comments
If you have any doubt, please let me know.
Stay connected, stay healthy