How Do You Lose Weight Without Losing Your Muscle Mass?

“Lose 10lbs in a week”. You see these kinds of advertisements everywhere. But is it really possible to lose so much weight in such a short period of time?  Well, there are a number of factors that contribute to losing weight. People want to lose weight and assume fat loss to be the same thing. Our bodies include a variety of substances such as fat, water, and muscle. 

Losing weight depends on your body metabolism, exercise, and body type. You need to reduce weight while maintaining muscle mass. But, how do you do it?

It’s simple science: you need to consume fewer calories than you burn to generate a calorie deficit. When your body doesn’t acquire enough energy from what you eat, it turns to your stored fat cells for energy, thereby lowering your fat level.

Optimum weight can be achieved by a combination of diet and exercise. Adding exercise to your fat-burning regimen will expedite the weight loss process even further. A calorie deficit alone will burn both fat and muscle. Follow these guidelines to avoid losing muscle mass while reducing your intake of fat.

Don’t Reduce Your Calorie Intake By A Lot

A high-calorie deficit can lead to the loss of more fat and muscle. When you’re on a moderate calorie deficit, you’re less likely to lose muscle mass because you’re burning fat instead. A 600 calorie deficit is recommended for males and around 400 for females. If you reduce the number of calories, you will not lose a lot of muscle mass and will also have a sufficient amount of energy levels to complete your exercises. But, if you starve yourself, you will lose a lot of your muscles.

Increase Protein Intake

Consuming more protein is very important if you want to build and maintain muscles. Lean protein is essential when you are on a calorie deficit. On a calorie deficit diet, never reduce your protein intake, and if you are not having enough, eat more eggs, fish, yogurt, and lean meat. Proteins have lower calories than fat and carbs and will keep you full for longer.

Add Strength Training

Strength training should be incorporated along with your exercise regimen. It will help you maintain your existing muscle mass while aiding with fat loss. While doing strength training activities, increase the weights. This will help train your brain to ignore the effect on your muscle mass.

If you are serious about losing weight through bootcamp in orange county, join Jungle Fitness, a gym in Orange County.  You will be trained by a professional trainer in OC. Our certified professional can create a complete workout schedule and diet plan, which will make it easier for you to get back in shape.

 

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