Do you wish to lose some extra pounds but are afraid of losing your muscles in the process? The majority of the people run after losing weight, but they forget the impact of strict calorie restrictions on muscle growth. When people lose weight, it might come as a shock to you, but muscle goes away with the fat.
The problem with most weight loss plans it that you lose muscle naturally when you’re in a caloric deficit. Think of muscle building like laying Jenga bricks; to build up, you need more blocks. However, in order to lose “fat,” you need to strategically remove some bricks. But don’t worry as there are ways to shed extra pounds without affecting your muscle mass.
How to Lose Weight While Maintaining Muscle?
You might be struggling to lose fat from some problem areas because you fear that in the process, you might end up losing your hard-gained muscles. If you are a woman and you plan on losing weight while maintaining muscle growth, here are some of the best tips for you.
Increase Protein Consumption
When you are cutting calories, make sure none of them come from protein. You can cut carbs and fats, but proteins are necessary for muscle maintenance. Bill Campbell, professor at the University of South Florida, says, “Protein is the nutritional stimulus for maintaining muscle… Protein is the most satiating nutrient – it makes you feel full longer – and is less likely to be stored as fat even when eaten in access.”
Protein is a significant part of your diet, especially if you want to maintain your muscle mass. So if you’re going to lose weight and keep your muscles mass, then load up on protein. You can also seek professional advice from weight loss centers according to your body type.
Following are some of the protein-rich dietary elements to incorporate in your food intake to ensure weight loss and muscle maintenance:
- Lean meat, fish, chicken breast
- Eggs
- Nuts, lentils, beans
- Whey Protein Powder
- Casein Protein Powder
Aerobics and Strength Training
Cardio Training is the first step to weight loss, but you can also combine light aerobics and strength training like HIIT. You can opt for light aerobic exercises like light jogging, walking, or bike rides, and for 2-3 days, you can do some HIIT. High-Intensity Interval Training (HIIT) is best for not only weight loss but building strength.
Unlike aerobic, strength training contributes to muscle mass gain and aids in muscle retention during weight loss. The best part about this training is that you don’t need to go to the gym, as the exercises can be done at home. HIIT, like Tabata, only requires 15-20 minutes daily.
Cut Fewer Calorie Consumption
It is no surprise that to lose fat; you need a calorie deficit. However, without a proper nutritional plan, you may end up losing muscle mass with fat in the process. Heather A. Milton, an exercise psychologist at NYU, say,
“If you achieve a caloric deficit to lose weight solely by cutting calories, you will lose a similar percentage of weight from fat as from muscle.”
A prolonged calorie deficit for weight loss can have adverse effects on muscles. Therefore, it is recommended that you cut fewer calories, so you have enough maintenance calories (calories required to maintain weight and muscle).
According to Campbell, “A Female should reduce calories by about 300-400 and males about 400-600 calories” to lose weight and maintain muscle mass. You can also seek Best fat burners available in Dubai to make sure you retain muscle mass during weight loss.
Pre and Post Workout Diet Plan
Did you know exercise is not enough for weight loss? The food you consume right before and after the workout affects your muscles and workout results. The Anabolic window, time right after the training during which the body uses protein to build muscle, is large enough, so you don’t need to consume protein after a workout immediately.
Pre-workout carbs and protein are linked to better workout performance and are beneficial for muscle growth. Avoid sugar, and make sure to consume carbohydrates and proteins before and after workouts to make sure there is no deficit. This way, you keep losing weight while maintaining muscles.
Sleep and Balanced Hormones
The majority of the Athletes believe that in order to get most out of every workout, recovery is essential in the form of sleep. For weight loss, you need a workout routine, but the quality of sleep is equally important. During the weight loss regime, your body tends to work a lot from training to calorie restriction; therefore, to deal with the stress, you need 8 hours of sleep.
Milton says that the amount of sleep impacts your hormone levels, which influences your muscles. She also says, “Cortisol, an inflammatory hormone, increases in times of sleep deprivation or too little sleep.” This hormone can inhibit weight loss and promote muscle breakdown.
So, stick to a healthy sleep routine to balance the hormones for the sake of your muscles.
Maintain Your Muscle During Shredding
Muscle building is not an easy thing as it takes commitment, training, and strong determination. So it is only natural to feel protective about the muscle mass during the shredding phase. But, in the end, it all depends on your diet and training routine.
By following the above tips, you can not only shed extra pounds but also maintain your hard-earned muscles.
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