It has long been known that it is impossible to lose weight only by burning excess fat. Part of the muscles always goes away with it. But then the elasticity is lost, the reliefs that were so difficult to develop disappear. There is only one way out: optimize your weight loss path so that you lose excess weight and burn fat without losing muscle mass.
A well-designed diet and exercise will help with this. Only by planning your meals and training schedule will you be able to lose weight in the healthiest way possible while maintaining the muscle you've gained.
Lose 1 kg per week
Healthy weight loss is one in which a person loses no more than 1 kg in 1 week, that is, in a month this is about 4 kg. By speeding up your weight loss, you force your body to get rid of the muscle component of your body.
That is, you don’t need to go on 800 kcal a day, thinking that this will help you lose weight faster. The recommended daily intake for girls should be at least 1200-1400 kcal (or better yet, more, it all depends on your parameters and activity level).
By eating less than this, your body lacks the nutrients (micro- and macroelements) necessary for normal functioning.
To lose up to 1 kg of weight per week, you need to subtract only 10-15% from your caloric intake. This creates a calorie deficit. Don't think that reducing the number more than this will speed up the process. That's not how it works.
How does muscle loss occur?
Since skeletal muscle tissue is composed primarily of protein, which is a macronutrient like carbohydrates (the primary source of energy) and fat, it is also used as a source of energy, although to a lesser extent. But first of all, protein is broken down into amino acids for muscle recovery, growth and other processes in the body.
How to lose weight without losing muscle mass
Moving too quickly toward your weight loss goal can be counterproductive, especially when you're just starting out on a diet.
Part of this is because anyone who ends up losing weight too quickly doesn't have the discipline or willpower to maintain healthy habits that will ensure they keep the weight off. Losing weight too quickly is also bad for your skin, energy levels, hormones, immune system, bones and metabolism.
Focus on Protein
You need to make sure that you have enough protein in your diet, because this is food for muscles. Protein breaks down into amino acids, which are used to build muscle fibers.
It is mainly found in products such as:
- chicken;
- turkey;
- fish;
- seafood;
- lean red meat;
- eggs;
- legumes;
- dairy products (cheese, cottage cheese, yogurt, etc.);
- nuts;
- soy products.
How much protein per day you need to eat specifically will be shown by the formulas for calculating daily caloric intake.
Don't ignore fruits and vegetables
I advise you to make a choice in favor of fruits in the first half of the day, and in the second half, focus on vegetables.
To achieve the desired results, this would be ideal, of course.
Vegetables and fruits have a high level of nutrients contained in them. They make your meals larger, thereby making you feel fuller earlier than without them. This way, you leave the table full even after eating a low-calorie dish, for example, a piece of baked fish.
Do not limit yourself to vegetables and greens; eat at least 0.5 kg of such products per day. Just be careful with potatoes; it is not advisable to eat them at night.
Feel free to eat about 200-300 grams of fruit per day: for breakfast, for a snack.
Make yourself fruit and vegetable smoothies, it's even better than freshly squeezed juices.
Carbohydrates in the morning
Recently, the best results in losing weight with fat rather than muscle have been shown by a low-carbohydrate diet with an emphasis on protein. By reducing them in your diet, you increase the likelihood of losing weight while maintaining body quality. Study the amount of carbohydrates per 100 grams in each of your products and control the total value for the day using calorie counting applications (FatSecret, LifeSun).
Save not only fruits, but also other carbohydrates for meals in the first half of the day. These include cereals, pasta and bakery products, starchy vegetables, dairy products, and legumes. The explanation is simple: these are carbohydrates, which are the main source of human energy. They are so necessary in the morning and during the day, and generally not needed in the evening and before bed.
But there is an exception here: if you have a workout planned for the evening, then before it (1-2 hours) you need to eat something carbohydrate, otherwise you will not have the strength for the workout. What's the point of it then?
And don’t forget that it’s important to think not so much about the quantity of carbohydrates, but about the quality. Buns, donuts and cookies are unlikely to help you lose weight effectively, that is, get rid of fat. If you want something sweet, it’s better to eat an apple, pear or orange.
Be careful with carbohydrates
The content of carbohydrates in the diet also influences the adequate reduction of body fat and preservation of muscles Excessive consumption of carbohydrates contributes to their conversion into fat and storage in the body, but a sharp reduction in carbohydrate consumption is also not the right solution . Excessively low carbohydrate intake is not necessary for weight loss, as it can lead to uneven muscle tissue retention and decreased performance during training. A 2003 study confirmed the effect of carbohydrates on reducing fat percentage and preserving muscle. Participants followed a 10-week plan during which they consumed 1,700 calories per day . They were divided into two groups, the first of which consumed carbohydrates and protein in a 1.4:1 ratio , for example, 125 g protein and 171 g carbohydrates . The second group consumed 3.5 times more carbohydrates relative to protein , which is approximately 437.5 g of carbohydrates and 125 g of protein . The results showed that the first group lost more fat and less muscle mass than the second. [8]
You can also achieve the desired result using a less complex ratio. The ideal ratio of carbohydrates to protein for preserving muscle and reducing fat percentage is 2:1 . For example, with a daily intake of 125 g of protein, the amount of carbohydrates is 250 g . in certain cases , namely for athletes and people who train hard, but is not important for the average person. Determining the ideal time to burn fat is difficult because research results vary so much . During the day, it is important to take carbohydrates in the morning to provide energy for daily activities and after exercise to replenish energy and nutrients . The most important factor is the source of carbohydrates , so complex carbohydrates containing fiber , such as oatmeal, are preferred. Your overall carbohydrate intake is more important than the exact timing of your carbohydrate intake unless you are training for a competition. If you eat carbohydrates in moderation, you don't have to worry about timing them. [8] [2] [14] Looking for the perfect breakfast dish to fill up your carbs and protein ? 15 grams of protein and 53 grams of carbohydrates this instant oatmeal is an excellent choice.
Sports supplements
Protein is an alternative source of protein. Many people physically cannot get the required amount from ordinary products. Protein shakes or meals using protein powder come to the rescue.
The advantage of these meals is that they are low in calories and high in protein. Approximately 30 grams of powder diluted with water replaces 100 grams of chicken fillet. Ideal for those who sometimes don't want to eat something heavy.
You should not replace a separate meal with protein. Still, it acts as a supplement, and not as a replacement for proper nutrition.
I advise you to stick to whey protein - it is a high-quality protein that is quickly absorbed by the body. Ideal for use after strength training. This way you will support your muscles and help them grow.
The amino acids it contains are necessary for the normal functioning of the body, which cannot produce them on its own.
I advise you not to dilute whey protein with milk and other dairy products, because the rapid digestibility function is immediately lost due to the lactose they contain. This is more reminiscent of casein, which is specifically consumed before bed, as it has a long-lasting effect and nourishes the muscles throughout the night. And it costs less than whey.
How does fat gain happen?
Our bodies naturally store some fat for energy and normal physiological functions, but excess fat gain is the result of consuming too many calories, too little physical activity, or a combination of both. Calories are energy, and what our body does not need, it stores as fat as a reserve.
Other factors:
- Age
- Race/Ethnicity
- Floor
- Genetics
- Metabolism
- Insulin
- Culture
- Some medications
- Bad dream
- Mental stress
Cardio workout
Such exercises play a key role in burning excess fat.
Give yourself cardio sessions at least 3-4 times a week for 40 minutes. Aerobic exercise speeds up the process of burning unspent calories and promotes weight loss.
The main thing is not to overdo it, so as not to burn the muscle component of the body. Train at moderate intensity (60-70% of your maximum heart rate).
How do you know if you are in the average heart rate zone? While running, you can still say a short sentence without getting out of breath.
You don't have to run if you don't like it. Cardio also includes:
- a ride on the bicycle;
- skiing, skating or rollerblading;
- swimming;
- walking on an elliptical trainer;
- jumping rope;
- dancing class;
- rowing machine
Strength exercises
When the goal is “to burn fat and maintain muscle,” it is very important to work on the tone of the latter. And to do this, you need to include strength exercises in your weekly training program.
Strength training involves working with your own body weight or using weights.
Do not overdo it. The total time of all exercises should be no more than 40-60 minutes.
Break your workouts either into muscle groups (split). For example: Mon – arms/back, Wed – legs/butt, Fri – chest/shoulders.
And you can use all major muscle groups (full body) every workout. These include the muscles of the core (back, abs and glutes), chest, arms and legs.
If you are a beginner, start with light weights and low reps. Increase the load gradually so as not to get injured at first and not give up training.
Give your body time to recover. In no case should you train one muscle group more than once a week, especially if you are a beginner.
How to get rid of cellulite on thighs and buttocks
You can quickly remove fat deposits at stages 1-2 at home using:
- Special cosmetics. Active components activate metabolism, improve blood flow, even out skin color, and moisturize the surface. Visually, the thighs, inner surface of the arms and other areas damaged by the “orange peel” become healthier and more beautiful. But anti-cellulite creams have only a cosmetic effect and do not act deeply at the level of subcutaneous tissue. Efficiency depends not only on the composition, but also on lifestyle and nutrition. Sometimes the components of anti-cellulite creams or scrubs are not suitable for a person. Allergies, irritations and rashes develop. Therefore, before deciding how to remove cellulite, it is better to consult a cosmetologist about the product.
- Anti-cellulite self-massage. Manual or machine, dry or with oils - any type of impact has a positive effect on blood circulation, lymphatic drainage and can really remove a couple of centimeters from the girth of the abdomen, buttocks or arms. Honey, which is made in a sauna or steam bath, not only activates blood circulation, but also removes toxins, nourishes the dermis with vitamins and minerals, and moisturizes it. The most popular is dry using a brush made from cactus bristles and oils. Vegetable oils are applied to problem areas and processed, rubbing fat deposits. Regular procedures for 2-3 months give visible results. In fact: long and physically difficult.
- Using scrubs. From store-bought specialized anti-cellulite products to a mixture of ground coffee and honey. A scrub is applied to warm skin after a shower, bath or steamed in a sauna or bath. Massage vigorously for 3-4 minutes. Wash off with water and apply moisturizer. You need to do it 2-3 days a week for results to appear within 2 months. It is worth clarifying that an overly energetic massage not along massage lines injures the skin, stretches it, causing the appearance of stretch marks, scratches and inflammation.
- Anti-cellulite wraps. Products based on kelp or caffeine are applied to problem areas, wrapped in film and left for 30-60 minutes. Wash off the product, apply a moisturizing and tightening cream. This cellulite treatment will take six months.
- Teas and capsules for weight loss. From advertised green coffee to various dietary supplements. They all promise to quickly lose weight, tighten your figure and remove the initial stages of cellulite. But it is worth clarifying that such teas and teas are dangerous to health. Diuretics and laxatives remove a lot of fluid, leading to dehydration. Also, taking such drugs for weight loss disrupts the electrolyte balance. Therefore, do not be surprised that after several weeks of taking anti-cellulite tea, your heart begins to tingle, cramps appear at night, and you feel increased fatigue. Therefore, doctors do not recommend using such methods. Especially more than 2-3 days.
- Effective exercises for cellulite on the thighs and buttocks at home. Trainers advise focusing on squats (feet shoulder-width apart, back straight), “scissors” (lying on your back, alternately cross your straight legs raised at an angle of 60º), lunges (put your leg forward at an angle of 90º). Do each exercise 3 sets 15 times daily.
