How to Lose Weight without Losing Muscle Mass?
- By: Tiana Rodrigues / Comments : 0
Are you one of those people who dread standing on the weighing scale for fear of what figure it would show? What if we told you there is more to weight loss than just the number on the scale? Imagine two individuals both of the same height that is 6 feet and weight. Inspite of both them having the same anthropometric characteristics, one could be muscular while the other could be a pot-bellied person. The point being, your body composition is a more valuable than just the number on the scale for your health and well-being.
Having mentioned that weight is not a primary factor to ascertain your health status if you are overweight and you have a high body fat percentage, targeting weight loss is the key towards the prevention of lifestyle disorders like diabetes, dyslipidemias as well as conditions related to hormonal imbalances such as PCOD and hypothyroidism. On the contrary, having a high muscle mass drastically reduces your risk of having lifestyle disorders. A few simple steps can go a long way to keep you stay within range on the weighing scale and prevent the loss of muscle mass while doing so.
Reduce your portions
This will go a long way in reducing your overall calorie intake. Serve yourself 1 tablespoon less than what you normally would and see what wonders it works for you.
Keep a check on empty calories
A high intake of foods that may just provide taste but no nutrition also provides your body with more calories than required. For instance, an aerated drink would provide you with empty calories
Consume nutrient dense foods
Foods or their preparations that are high in nutrients and less processed is what one ahould feast on. For example, instead of an aerated beverage buttermilk or coconut water would satisfy your thirst and is rich in nutrients.
Protein is your power nutrient
An average Indian requires anywhere between 55 g to 60 g of protein per day. But not many add this nutrient to every meal. In order to reach close to the requirement of protein, make sure to consume any of the following in every meal: egg, fish, chicken, milk, curd, buttermilk, paneer, soya, tofu, pulses, dals.
Make healthy choice when eating out
Friends and family are always a reason to celebrate but not at the cost of everyone’s health. Have roasted, broiled, steamed, grilled preparations when outside to make sure that you are eating healthy even when not at home.
Read nutrition labels of processed foods
Processed foods have become a part of our everyday life today. Convenience and scarcity of time make these food options a necessity. However, make sure you read the labels of products before you buy especially for sugars and fats. Sugars and fats should not be more than 10% of the serving size recommended.
Snack on low calorie foods
Keep salad sticks, roasted chana, paneer, kurmura etc as options to much on when hungry so that you eat heathy.
Any form of activity ensures that your muscles are both active and helps kick start muscle protein synthesis.
Rest is critical to help your body repair itself. It is in deep sleep that certain hormones are released that enhance your body’s ability to mend itself.
Enjoy the process
A positive change requires a positive outlook and importantly a lifestyle change cannot be a temporary one. So indulge your taste buds but keep a control on the portions and stay consistent in working towards your goals.
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