Does your fitness goal include losing weight? The problem with most methods of losing weight is that they have the tendency to deplete muscle in the midst of burning fat. Muscle strength is important, especially when it comes to losing weight in a healthy manner. Here are five things to think about while losing weight to ensure that you’re not depleting your muscle in the meantime! For more information on working out efficiently, head over to this resource for weightlifting belts.
Eat adequate protein
One of the most important things you can do to ensure that you’re not losing muscle in your effort to lose weight is to make sure you’re getting enough protein on a daily basis. Research shows that eating .8 to 1.3 grams of protein per pound of body weight is a generally accepted range when it comes to adequate protein.
Be mindful when cutting calories
The simple truth is that when you’re cutting calories to create a deficit, you’re burning both muscle and fat. The best way to keep this from happening is to refrain from cutting your calories drastically. A smaller deficit is more beneficial because you will lose weight slowly, reducing that muscle loss that can occur with a heavily restricted calorie diet.
Focus on building full body strength
Building strength or maintaining the current level of muscle in the body is vital when you’re losing weight. It’s a good idea to stimulate muscle growth by focusing on strength training three to six days out of the week, balancing work outs between upper and lower body.
Don’t overdo the cardio
Unless your top goal is to increase your endurance, you should think about cutting down on your cardio! This is because high intensity cardio takes a lot more recovery as opposed to weight training. Instead of jogging for thirty minutes to an hour, consider brisk walking for the same amount of time. It will burn calories without cutting into your muscle strength!
Get adequate sleep
Recovery is vital when you’re trying to lose weight. Sleep influences hormone production in the body, most notably cortisol. When you’re sleep deprived, your body produces more cortisol. If you didn’t know, high levels of cortisol can slow down weight loss and begin the process of muscle degradation. Plus, the growth hormone which helps to build muscle is released during the deep levels of sleep.