How to Lose Weight without Losing Muscle

There is concern in many people who take care of whether losing weight leads to loss of muscle mass.

The purpose of sporting a toned and slim body is a desire that many people constantly seek through good nutrition and an active lifestyle. Whether summer or winter, the goal of defining the body is present in the minds of many along with the worry of whether losing weight leads to the loss of muscle mass. First of all, it is important to know that any diet and treadmill exercise aimed only at losing weight will make the body look thin, but without the smooth appearance typical of a worked and defined body .

To lose weight, it is essential to have a low calorie diet , that is, consume fewer calories than the body itself, but it is also important to perform a type of exercise focused on strengthening the muscle and not so much cardio. The best formula to lose weight without the body looking deflated, is to guide food and sports correctly. If your goal is to lose weight but you want to preserve muscle mass , your goal is easily attainable so do not miss the following article where all the keys to detail are explained to you.

Lose weight without losing muscle, is it possible?

One of the biggest mistakes in which many people fall when they want to lose weight fast is to resort to a ridiculous food intake and do a lot of cardio . Taking this diet can cause one to lose weight in a few weeks but it will always be at the expense of damaging one’s health. In addition, losing weight in such an unbalanced and fast way will not only make you aesthetically not be favored but also, after the period of diet, will recover everything lost and even gain extra weight . When a person loses weight by eating little and doing a lot of cardiovascular exercise, he is not only losing fat but also muscle.

Losing weight without losing muscle mass, that is, losing fat without compromising muscle, is possible as long as it is done in the right way. For this, it is important to demystify the above belief and create a nutritional and training plan that truly corresponds to a healthy and real goal. Knowing that it is essential to break down the following formula, to lose weight without losing muscle mass, it is recommended to have a varied but low-calorie diet and prioritize strength training over cardiovascular.

The importance of a correct and varied diet

First of all, the point of any physical objective on which virtually all attention must be paid is nutrition. Although training is an important part when a person has an aesthetic goal in mind, it is of no use unless there is a nutritional plan adapted to individual needs. To get slim it is necessary to have a calorie intake, always varied and of quality, less than consumed. For example, the ideal diet applied to this case would be one that does not deprive certain foods and simply prioritizes the consumption of some over others , such as the consumption of vegetables over that of hydrates .

One mistake is to eliminate certain food groups with the excuse that they are fattening ingredients. First of all, no food gets fat on its own and more if the amounts are controlled. The key to achieving a diet that makes you lose fat and not muscle is to include all kinds of natural foods, control the amounts of the most caloric and moderate the consumption of ultra-processed products and alcoholic beverages. If you fall into the mistake of eliminating Complete certain meals that you used to consume regularly, this will only create an anxiety that will accumulate until you can no more and end up eating them again until you get fed up. The key is to reduce its consumption, little by little, so that the body adapts to the changes and does not fall into a kind of withdrawal syndrome with food.

Do exercises according to your goal

If your purpose is to lose weight , but you only want to lose fat and not muscle because you are looking for a toned appearance and smooth skin, then your training plan has to focus on strength training . A very common mistake in which many people who have not yet started in the world of sports is to think that the best way to lose weight is to run for two hours and sweat as if there was no tomorrow. By doing this, all that is achieved is to lose muscle mass, making the body look flabby and soft .

The reason why it is better to prioritize strength training is because the more work the muscle is , the more energy and calories it will consume . Yes it is true that it is not possible to lose fat and gain muscle mass , but losing weight and maintaining it is possible if you work with weights and leave the treadmill or the elliptical. The key is to stimulate all the muscles of the body so that they do not lose their definition while you are on a fat loss diet. Do not be afraid to handle weights and dumbbells because with time you will appreciate it and you will see how your body responds correctly and gradually molds itself.