When we lose weight, our body may start to burn not only fat but also muscle tissue for energy, potentially compromising our overall health and fitness goals. This can happen if we reduce the calories in our diet too drastically or don’t get enough protein, which is necessary to maintain muscle mass.
Ideally, we want all the weight lost to come from fat deposits, not muscle tissue.
In this article, we will look at how to minimize the amount of muscle mass lost during weight loss and increase the amount of fat lost.
Body Recomposition.
It is the process of changing the ratio of body fat to muscle mass in the body without changing the overall weight.
The goal of recomposition is to reduce the percentage of body fat and increase muscle mass, which can lead to an improved physique, increased strength, and better overall health.
To achieve body composition recomposition, it is important to combine proper nutrition with physical activity. It is important to consume adequate protein to ensure muscle mass growth and maintenance, and to reduce empty calorie intake from sweets and processed foods.
Body recomposition is a process that requires patience and persistence, but can lead to significant improvements in overall health and body appearance.
How weight loss differs between men and women.
Research shows that the weight loss process in men and women may have some differences due to differences in hormones, metabolism and fat distribution.
For example, women tend to have a higher percentage of body fat, particularly in the thighs and buttocks, while men tend to accumulate fat in the abdominal area.
This is due to differences in hormonal levels, as estrogen in women and testosterone in men, in their own way affect the distribution of fat deposits.
Also, men tend to have higher levels of muscle mass, which can speed up metabolism and help burn fat.
Women, on the other hand, typically have lower levels of muscle mass, which can slow metabolism and make it harder to lose weight.
Also, studies show that women may experience a greater “yo-yo” effect (when they regain lost weight after dieting) than men. This is also due to changes in hormones, which can lead to decreased metabolism and increased appetite.
Overall, the weight loss process for men and women may have some differences, but basic principles such as reducing calorie diets, increasing physical activity and ensuring adequate rest and recovery are important for both sexes.
How to manipulate nutrition to maximize muscle mass preservation during weight loss.
So-called diet manipulation can help preserve muscle mass during the weight loss process.
Here are a few tips for you!
- Reduce, the calories consumed to a moderate level. Reducing your calorie intake too quickly can lead to a noticeable loss of muscle mass.
- Increase your protein intake. Protein is the main building material of muscle and helps maintain it during weight loss. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
- Spread your protein intake evenly throughout the day. It is recommended to consume 20-30 g of protein per meal.
- Reduce your carbohydrate intake. Reducing carbohydrates can help reduce calorie intake and promote weight loss.
- Increase your fat intake. Fats are an important source of energy and help keep the body healthy. It is recommended to consume 0.5-1 g of fats per kilogram of body weight per day.
- Consume food rich in vitamins and minerals. Vitamins and minerals help maintain a healthy body and can help maintain muscle mass.
- Regularly consume foods rich in branched chain amino acids (BCAA). BCAAs are important components of proteins and can help maintain muscle mass during weight loss.
- Limit your alcohol intake. Alcohol can contribute to muscle breakdown and slow recovery from workouts.
- Watch your water intake. Water is an important component of a healthy diet and helps keep your body healthy.
- Consult with a nutritionist or trainer. They can help you develop a personalized diet plan that is right for you and will help you maintain muscle mass as you lose weight.
How strength training affects the preservation of muscle mass during the weight loss process.
Strength training can significantly help preserve muscle mass during the weight loss process and here’s why.
- Strength training stimulates the growth of muscle mass. When muscles are stressed, they become stronger and are forced to grow. This can help maintain muscle mass during weight loss.
- Strength training helps increase your calorie needs. When muscles grow and become stronger, it takes more energy to keep them working. This means you can afford to eat more (lower your calorie deficit) and still continue to lose weight.
- Strength training helps increase your oxygen intake. When muscles are working, they require more oxygen to maintain their activity. This can help improve sleep quality and reduce stress levels, which can also help preserve muscle mass.
- Strength training helps increase growth hormone levels. Growth hormone promotes muscle growth and repair, which can also help maintain muscle mass.
- Strength training helps maintain muscle mass while dieting. When we are on a diet, our body may start breaking down muscle tissue for energy. Strength training can help protect muscle mass from breakdown by preserving it during the weight loss process.
How cardio training helps you maintain muscle mass while losing weight.
As with strength training, cardio workouts increase your calorie needs because they increase the body’s metabolic processes.
This helps maintain muscle mass as the body needs more energy to maintain muscle tissue.
Low intensity cardio of about 40-60 minutes “leaves muscle tissue untouched” and uses fat stores as an energy source. Thus we lose weight at the expense of fat, while maintaining and building more and more metabolically active muscle tissue.
Then we allow ourselves to eat more (of the right foods) in terms of total calories and over time we gradually move from deficit to maintenance calories. Unless, of course, the goal is to gain further muscle mass and weight, respectively.
