Content

• Steps
• Part 1 of 1: Maintaining Muscle Mass Through Exercise
• Tips

While trying to lose weight and shed excess fat, it is quite normal to lose some muscle mass in the process. However, losing a lot of muscle mass can be undesirable. To prevent this, there are special diets, nutrition and exercise that can help you lose weight and burn fat without losing muscle mass. By carefully planning your diet (what foods you should eat and how much), you will be able to lose weight in a safe and healthy way.

Steps

1. 1 Try to lose 0.5-1 kg per week. Safe weight loss in one week is 0.5-1 kilograms. If you lose weight faster, you risk losing muscle mass.
   • It is generally recommended to consume at least 1200 calories per day. If you consume less than your age, gender, and level of physical activity require, you risk losing muscle mass. This is due to a lack of nutrients for your body to function properly.
   • To lose 0.5-1 kg of weight per week, you need to reduce your calorie intake by 500 units per day. Do not decrease your calorie intake beyond this value.
2. 2 Consume protein. By reducing the number of calories, you also reduce the amount of protein consumed. Insufficient protein intake can also lead to muscle loss.
   • The minimum amount of protein for women is 46 grams per day and 56 grams for men. This amount can be easily achieved by consuming protein with every meal. Do not consume less than the indicated amount.
   • Foods high in protein include lean red meat, poultry, seafood, beans, lentils, tofu, nuts and nut butters, eggs and low-fat milk.
   • One serving of protein is about 100 grams of meat, which is the size of your palm or a deck of playing cards.
3. 3 Lean on fruits and vegetables. Both of these food groups are low in calories and high in nutrients. They will add bulk to your diet. This will help make low-calorie foods more satisfying.
   • It is recommended to consume 2-3 servings of fruits and 4-6 servings of vegetables per day. To meet these requirements, you will have to consume fruits or vegetables with every meal.
   • One small fruit (100 grams) is equal to one serving of fruit, and 200-400 grams of green leafy vegetables is equal to one serving of vegetables.
4. 4 Consume 2-3 servings of carbohydrates per day. A low-carb diet can help you lose weight and burn fat much faster than a low-calorie or low-fat diet.
   • A low-carb diet limits your daily carbohydrate intake. Depending on the type of diet, this number can go up to 60-200 grams of carbohydrates per day. The less carbohydrates you choose to consume, the more limited your food choices will be.
   • Carbohydrates are found in many food groups, including grains, fruits, starchy vegetables, dairy products, and legumes. To continue losing weight, consume only 1-3 servings of these foods. Look on the package for the nutritional value of a product to find out how many carbohydrates your meal contains.
   • A low-carb diet with an emphasis on protein shows the best results when it comes to losing weight and maintaining muscle mass.
   • Talk to your doctor before starting a low-carb diet. While it is harmless to a healthy adult, a low-carb diet is not for everyone.
5. 5 Protein shakes. Protein shakes are low calorie, high protein supplements. Taking an additional 15-30 grams of protein from these shakes will help you get your daily protein intake, accelerate weight loss, and prevent muscle loss.
   • Whey protein is a high quality protein for your body. It contains all the important amino acids your body needs and cannot make on its own. If you decide to purchase protein, give preference to whey protein.
   • If you are allergic to whey or just don't like it, consider other sources of protein. Egg and soy protein are both acceptable alternatives to whey protein.
   • Proteins have been shown to be particularly effective in maintaining and even gaining muscle mass when taken after exercise.
   • If you decide to purchase protein to accelerate weight loss, choose a supplement that is low in calories. Also, do not mix large amounts of ingredients or high-calorie ingredients that increase the total calorie level of the protein supplement. An increase in calorie levels can lead to weight gain.
   • Protein can be purchased at a variety of stores: grocery stores with a wide range of products, some pharmacies, health food stores, sports stores, or online.

Part 1 of 1: Maintaining Muscle Mass Through Exercise

1. 1 Do cardio exercise 3-5 times a week. Exercise plays a key role in burning excess fat. Aerobic and cardiovascular exercise can help you burn calories and lose weight.
   • Maintaining lean muscle mass and burning calories can be achieved through regular cardiovascular exercise.
   • Do at least 150 minutes of cardio per week. Ideally, the exercise should be done at moderate intensity. This is any activity that speeds up your heart rate and breathing to the point where you can still say a short sentence without stopping your breathing.
   • Various types of aerobic exercise include walking / running, cycling, jogging, swimming, and dancing.
   • Interval training is a combination of strength training and cardio training, in which high-intensity and moderate-intensity exercises are alternated with short rests. This type of training is performed in a short period of time. Research shows that this type of workout can help you burn fat.
2. 2 Do strength training 2-3 times a week. Strength training is essential to burn fat and maintain muscle mass. Regular strength training will prevent muscle loss and increase lean muscle mass.
   • Strength training should be done for 20-30 minutes per session. Try to engage all major muscle groups during your workout. Be sure to train your core muscles (back, abs, and glutes), chest, arms, and legs.
   • Strength training includes weight lifting, isometric exercises, as well as yoga and Pilates.
   • If you're just starting out with strength training, start with low weights and low reps. Do not start with excessively heavy weights and do not exercise for too long - this can lead to injury.
   • Exercises for the same muscle group should be done once every few days. Don't train the same muscle group more than 1 to 2 times a week. They need rest to fully recover.
3. 3 Don't forget to rest. Taking a one to two day break in the middle of the week will help your body recover and promote lean muscle growth. Taking a break between cardio and strength training is very important.
   • You should rest 24-48 hours between strength training sessions.
   • Stay active even on a “weekend” day. Rest should not consist of sitting or lying on the couch. Do restorative or light-intensity exercises. To do this, you can go for a walk, ride a bike, or do restorative yoga.
4. 4 Focus on restoring energy and strength. When dieting and exercising to maintain or build muscle mass, it is very important to pay attention to nutrient replenishment immediately before and immediately after exercise.
   • It would be a good idea to consume plenty of fluids and a little carbohydrate-laden food before exercising. To avoid indigestion while exercising, eat 30 minutes before your workout.
   • Before working out, you can snack on a small bowl of oatmeal, a small fruit, yogurt, or a serving of whole grain crackers.
   • Remember to drink some fluids right after your workout. Among other things, you should eat a small portion of protein and carbohydrate foods. In particular, it is this combination that promotes muscle recovery. Try to eat within 60 minutes of your workout.
   • After your workout, you can grab a hummus or whole grain breadcake, a small apple, peanut butter, chocolate milk, dried fruit and nut mix, or a protein smoothie.

Tips

• Before changing your diet, you should first consult with your doctor. He will be able to tell you what is right for you and what is not.
• Be sure to talk to your doctor before starting a new exercise regimen.
• If you want to maintain lean muscle mass, then you need to lose weight slowly and gradually.