Having a healthy fit body means having a healthy ratio of body fat to overall weight. Weight loss really should emphasize fat loss when one stops to think about the desired result. So how does one keep the desired muscle mass and tone while losing the unwanted extra fat? Here is an article which provides some insights into fat loss without compromising good muscle health, along with a quote from that article, since we all need to keep the ‘big picture’ in perspective:
” … the relationship of how many calories you consume per day to the number you burn per day is the single most important factor when it comes to determining whether you lose fat.”
The article goes on to summarize two important points:
“… you need to be in a caloric deficit and you need to emphasize strength training over cardio when you’re in such a deficit in order to maintain your muscle, which, as stated above is what gives you that sexy and athletic shape.”
Starvation is not necessary and, in fact, works against the desired goal. Use common sense and give yourself the best possible regimen by aiming for a gradual, continually healthy disciplined program of the best nutrition and exercise available.
Another article on the subject of maintaining muscle mass during weight loss programs makes these suggestions:
- Reduce your calorie intake by between 500 and 1,000 calories per day
- Maintain protein intake of up to 0.9 grams of protein daily per pound of body weight
- Eat foods that are nutrient-rich, but not energy-dense.
- Choose high-fiber foods like fruits, vegetables and whole grains
- Avoid high-fat foods and those with added sugar
- Exercise: CDC recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week
- Check with your doctor before starting a new weight-loss program.