How To Make Sure You Lose Fat, Not Healthy Body Mass

When most people say they want to lose weight, what they actually mean is that they want to lose fat. You don't want to lose healthy muscle mass, which can happen, if you're not careful with your diet and exercise routine. Here are some ways to make sure that, while looking for a faster way to fat loss, you're doing it healthily.

Incorporate weight training into your routine.

If you only do aerobic exercise, your body may start to break down some of your muscle mass in order to satisfy your energy needs. However, doing weight training will encourage your body to keep its muscle mass and even to develop more muscle. You do not need to lift 100-pound barbells or spend an hour at the bench press. Just spending 20 minutes doing some basic curls, crunches, and squats, a few days a week, can make a huge difference. Or, start attending a basic strength training course at your local gym.

Don't crash diet.

In order to lose weight, you will need to consume fewer calories than you burn. But if you go too far and cut your calorie intake too drastically, your body may break down some of your muscle mass to maintain your energy levels. To ensure you lose mostly fat, eat about 500 calories fewer than you burn each day. In general, you should not consume fewer than 1,200 calories per day. Crash diets that call for only 500 or fewer calories will results in muscle loss, rather than just fat loss.

Limit your carbohydrate intake.

If you do not eat a lot of carbohydrates, your body will become more geared up to burn fat, so you will burn more fat rather than burning up your muscle mass. There are a lot of low-carbohydrate diet plans out there, including the keto diet, which are a good choice when your goal is to burn fat. All in all, if you steer clear of carbohydrate-heavy foods, you should be on the right track.

Eat plenty of protein.

Your body needs protein to maintain your muscle mass, so make sure not to exclude it from your diet. Lean meat, beans, and low-fat dairy are all good sources of protein. Protein shakes are also a good choice; just make sure the one you select is not too high in carbs.

With the tips above, you should have better luck losing fat, while maintaining muscle mass throughout your weight loss journey.



Tags:
409 Words

About Me

Avoiding Exercise-Related Injuries I have always been someone who loves to get outside and work out, but about a year ago I hurt my foot. I wasn't sure how it happened at first, but after the area was injured, I was in pretty bad shape. I started thinking about how to prevent future problems, and it occurred to me that I probably needed to move a little slower. I talked with my doctor about things that would help, and it was incredible to me to see the differences that it made. This blog is all about avoiding exercise-related injuries. Check out this website for more information.

Search

Latest Posts

Etiquette Rules To Be Aware Of In The Gym
10 April 2023
Your first time visiting the gym can come with some anxiety. You may be a little worried that you won't know how to use the equipment, or that others

3 Mistakes To Avoid When Choosing A Day Camp For Your Child
8 September 2022
Day camps can provide children with a wide range of benefits. Participation in day camp activities can help your child develop new skills, learn to in

Is Physical Therapy For Hip Pain Effective At Home?
18 July 2022
If you are considering physical therapy for your hip pain, you may have considered therapy options that do not require you to leave your home. There a

Archive