In addition to aesthetic reasons, there are health reasons why it is important to know how to shed fat while maintaining muscle mass. A high percentage of body fat, in fact, increases the risk of suffering from serious health problems.
When we lose weight, we eliminate body fat, but also some of the lean muscle mass that covers our muscles; this is what we must avoid.
Only through an adequate diet and a correct training plan will you be able to eliminate body fat and preserve a perfectly healthy muscular system. The combination of fish, legumes, fruit and vegetables, along with a 30-minute walk a day, can be enough to keep fit.
10 rules to eliminate body fat and not lose muscle
- Change your lifestyle by introducing changes that you will carry on for a long time. Correct your diet without completely eliminating calories and finding a workout plan that suits you. This will allow you to lay the foundations for achieving your goal and developing new habits.
- Drink water. Water is essential for the development of cellular activity. Water is calorie-free and will give you a feeling of fullness and help you eat less. As for the quantity of water to be taken, there are various opinions; it is important to consider your weight, the type of diet and whether you are doing any type of training.
- Reduce carbohydrate intake with starches. When we decide to eliminate body fat, one of the keys is to reduce the consumption of certain foods. This is the case with: potatoes, rice, pasta, bread. These provide the body with more of what it needs. A daily cup of one of these foods is more than enough.
- Have a full breakfast. Include 30 to 40 grams of protein, a carbohydrate like oats and a fruit to get the right amount of energy. Do not replace breakfast or any other meal with cereals or supplements, as it will negatively affect your entire training program.
- Limit the consumption of sugars. Although sugar after training regenerates muscle glycogen stores, an excess of it then results in the formation of fat. Replace sugar consumption directly with fresh fruit and sweetened sodas with water, coffee, tea or diet sodas.
- Drink black coffee before exercising. Caffeine causes the body to use fat as fuel during exercise, instead of glucose. The habit of drinking a cup or two of coffee without sugar or milk after training enhances the effect of the exercises. However, it is recommended not to take it during other hours of the day.
- Avoid the drastic reduction of calories, a gradual reduction is more effective. It is recommended that you reduce between 200 and 300 calories per day for a training period. This calorie deficit will cause your body to use fat as fuel.
- Using creatine as a muscle regenerator will help eliminate fat while maintaining muscle mass. A dose ranging from three to five grams per day with a meal, after training, is recommended.
- Increase your consumption of nutrient-rich, high-nutritional-value, low-calorie vegetables. If possible, eat five daily servings of vegetables, as a garnish or main course.
- If you decide to use supplements to burn fat, don’t forget that these must always be accompanied by an adequate diet, which contains vegetables, fiber and healthy fats. It is also important to have a proper training plan. Supplements, when used wisely, can help you on your way to shedding fat and maintaining muscle mass.
Three mistakes not to make if you want to lose body fat
- Skip breakfast
- Not sticking to the training schedule
- Not sleeping or not getting enough rest
A healthy plan for shedding body fat and preserving muscle mass must include a diet with carbohydrates, proteins and fats. Training must go from moderate to intense and must be constant, daily or four times a week. Night rest is essential to allow cells to regenerate.