5 TIPS TO LOSE WEIGHT WITHOUT LOSING MUSCLE (Over Weight Situation)
That's right, you have worked hard to increase your muscle mass, but you cannot get those muscles that you have sculpted for months to be visible. During the definition period , you will have to exploit your potential to realize what your physique really is like. For this, it is important to establish appropriate bases to define the body without jeopardizing health. Both in training and in your diet, you will have to follow some mandatory rules to lose weight without risk.
If you want to lose fat , the energy you consume will have to be greater than the contribution of calories. Therefore, defining the body consists of reducing the caloric intake in the diet and increasing energy consumption with physical exercise. You should set yourself a reasonable goal so that you don't lose muscle mass too: try to make it 1 kg per week. Of course, each person has their own metabolism and we are not all the same when it comes to eating, this is life … Hence, the diet will vary from person to person. Some will lose weight right away, while others will take longer to lose weight and will have to adapt their diet …
INSTEAD OF 3, MAKE 5 MEALS!
It is the method recommended by many nutritionists, which consists of eating more times a day , instead of three large meals. This idea may seem strange, because many of us have been educated about the existence of three meals a day: breakfast, lunch and dinner. Don't worry, you can consider these other two supplementary meals as mid-morning and mid-afternoon snacks.
The most effective means of increasing metabolism (that is, burning the calories the body ingests as an energy source) through food is to divide the daily caloric intake into several lighter meals and evenly spaced throughout the day. In this way, digestion is increased and the body absorbs nutrients and calories better, in addition to promoting the recovery process.
CALORIES TO BE PARTIALLY ELIMINATED
Ending fat does not mean we should dramatically cut calorie intake. While it is the best weight loss solution , it is also the best way to say goodbye to muscle mass . Our advice: do things progressively and decrease the amount of food reasonably.
Keep in mind that, if you want to lose weight limiting the loss of muscle mass, the distribution will be: 30% of calories from protein, 20% from lipids and 50% from carbohydrates. Remember that fats are essential for the proper functioning of the body and that eliminating them can expose you to a risk of suffering a deficiency. Therefore, never drop below 10% of caloric intake .
SATIATING FOOD WITHOUT STARVATION
As part of your attack plan to avoid starvation during your weight loss diet: opt for foods that satiate you. Fortunately, they are the ones that do not make you overeat or make you fat and whose fibers are not absorbed by the body. Which are? Cereals, oat flakes, fruits and vegetables … and many others.
Consult the table on the satiety index (IS), because it will be very useful for you to choose between different foods from the same family that have a similar energy value and opt for the one with the highest IS. Of course, try not to abuse foods with a high satiety index and opt for those with a good IS-calorie ratio, that is, greater than 1.5. Thus, between a turkey fillet (IS / kcal = 1.81) and a hamburger meat with 5% MG (IS / kcal = 1.41), it is preferable to opt for the turkey.
COMPLEX CARBOHYDRATES TO KEEP FIT
Carbohydrates should never be suppressed in the long term. Unlike simple carbohydrates or fast sugars, with which you can gain weight if consumed in large quantities; The complex carbohydrates are converted into sugar which, in turn, provide us with energy for the whole day. A real fuel! Those slow sugars are found in foods from whole grains, such as whole wheat bread, oatmeal, muesli, or brown rice.
It will only be necessary to adjust this contribution of slow sugars in the diet according to the results of the weight loss. If you lose too much weight, you'll need to increase low-glycemic carbohydrates, or reduce them if you hardly lose weight. Avoid eating carbohydrates at night to avoid storing them as body fat. It will be better to opt for foods rich in protein and low in carbohydrates.
YES TO PROTEINS, BUT OF QUALITY!
We will never tire of repeating the benefits that proteins provide us for bodybuilding . Once again, in body definition period, eat as many quality proteins as possible at each meal , without abusing! These proteins help preserve muscle mass, are more satiating than carbohydrates or lipids, and require more energy from the body to transform them into fat. You should also vary the sources to maximize absorption: you can supplement animal proteins, for example, with plant proteins from starches or legumes. Buy any of the supplements or protein from Amazon using their Amazon promo code off entire order to get maximum savings (Tip)
If you follow a diet in addition to sports, we recommend 1.5 g of protein per kilogram of body, and between 2 and 2.5 g / kg for those who weigh and want to shape the body. An 80 kg athlete will take 2 × 80 = 160 g of protein distributed in 4 or 5 meals and snacks. Don't forget to hydrate yourself accordingly, because protein is heavy on the kidneys.