The key for the success and sustainability of your weight loss is to lose excess and retain or grow more muscles. Let's find some ways to achieve that?
With optimal diet and exercise programming, you can lose weight and keep it off.
For the best weight loss results, follow a personalized program that teaches skills and techniques to make permanent changes in eating habits, with food choices that are flexible and appropriate for you, coupled with physical activity.
The ultimate objective in losing weight and keeping it off is to do so by building more muscle and losing fat, but it’s difficult to do both at once. Controlling both aspects is essential for creating the desired changes in your body.
When someone gets on the scale and notices that they are losing pounds, they assume that they are losing fat because this is what all diets do, right?
Lose Weight But, Do It Right
Unfortunately, loss of pounds may include the loss of precious muscle from all over the body. The ideal rate of weight loss should average 1-2 pounds per week for a woman. More than that can indicate loss of muscle.
This loss of muscle is bound to happen if a person is not exercising and is following the wrong diet.
Muscle is valuable because:
- It burns more calories at rest.
- It gives the body shape, and is aesthetically attractive.
- It protects joints, internal organs, and other tissues.
- It helps maintain better posture.
Adding exercise to a calorie restriction diet is the most successful way to lose weight and keep it off.
What Studies Say
The results of a study indicated that mere “diet alone”, resulted in a loss of 2.4 pounds of precious muscle. Whereas, a “diet plus exercise” routine resulted in a 1 pound gain of muscle and a much higher loss of fat.
In another study a group of participants that did cardio and weight training lost the most fat, lost the most weight and increased the most muscle.
Yet another study, showed that, a “30 minutes of cardio only” group lost a total of 3.5 lbs., 3 lbs. of which was fat and the rest was muscle loss. On the other hand, a “15 minutes of cardio + 15 minute weight training” group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight.
Adding exercise to a caloric restriction diet is the most successful way to lose weight and keep it off, but especially if strength training is included.
Moderately intense exercise, especially strength (weight training), is critical in the battle to prevent muscle loss, especially while dieting. If you need help, let me know and together we can focus on developing a plan that revolves around enjoyable, healthy eating and an exercise plan, that you can really live with.