So summer is on its way and you want to get your body beach ready. Here’s some food for thought.
Natural weight loss takes time
If you want to lose weight whilst at the same time retaining as much muscle mass as possible, you’re going to have to be patient and committed. We know that these days everybody wants to hit their goal yesterday, but sadly there is no fast track to this process. If we’re being realistic, you’re probably looking at 4 – 6 months of focussed training and proper nutrition.
A good rule of thumb is to cut between 250 – 500 calories per day from your current daily intake. The more you cut, the more weight you will lose. Cutting by 500 calories will roughly equate to a loss of around 1 pound per week. It should be noted however that as your body compensates for the decrease, your metabolism will shift and so it will become more difficult to accurately predict pounds lost. It is not recommended that you lose more than 1 pound per week.
The faster you lose weight, the greater the likelihood of losing muscle, and given that your calorie intake is going to be significantly less than your body is accustomed to, you run a very real risk of a slow down in your metabolic rate.
Eat more protein
Protein speeds up your metabolism and helps you preserve muscle tissue when you’re calorie intake is below maintenance level. It also reduces appetite and changes the level of several weight-regulating hormones, increasing the appetite reducing hormones GLP-1, peptide YY, and Cholecystokinin, whilst decreasing Ghrelin (also known as the hunger hormone).
The thermic effect of protein is also much higher than with carbs or fats. This essentially means that your body burns around 20% of the calories derived from protein through digestion. If you, therefore, eat 100 calories of protein, only 80 calories will be usable by the body.
Swap your fruits for vegetables
Whilst it’s true that fruit is full of nutrients and antioxidants, it’s also full of sugar. You can combat this by loading up on veggies. If we compare an apple to a red pepper, the apple typically contains 125 calories and 25 grams of carbs, the pepper on the other hand typically contains only 40 calories and 5 grams of carbs – do you see what we’re getting at?
Stay away from alcohol
Some points to consider regarding alcohol:
Alcohol is a diuretic, this means it will cause dehydration and a reduced energy level.
Alcohol can also decrease your body’s levels of testosterone, which is crucial for building muscle…
*The views and/or opinions expressed in the blogs are not necessarily those of Training Nation, but of the author