There’s no denying that the current state of health in the US is not good with around 42% of adults in the country being classified as obese.
While this is largely down to personal lifestyle choices, many of these people want to make a change for the better. Implementing a healthy weight loss diet plan and using the best exercises for weight loss is ideal, but many people struggle to do this. Part of the problem is that there’s a real lack of knowledge, and a lot of people don’t actually understand how to build muscle while losing fat.
In this guide, we’ll go over some key tips on how to lose weight and maintain muscle so you can improve your overall health. Keep reading for more.
Understanding Body Composition
Body composition is the makeup of different tissues and components in the body. The four main components are:
- Water
- Fat
- Protein (which makes up muscle)
- Minerals
If you want to lose weight and maintain muscle, then you need to reduce fat tissue. On a basic level, you can achieve this by maintaining a caloric deficit.
The challenge that many people face is maintaining muscle while doing this. You need to be in a caloric surplus to gain muscle, so doing both at the same time isn’t easy.
How to Lose Weight and Maintain Muscle
With the right approach, you can change your body composition. This means it’s possible to reduce fat without losing muscle mass. There are several approaches you can take to help you achieve this.
Avoid Highly Processed Foods and Refined Sugars
Many Americans consume a lot of processed foods, and while these are convenient and often taste good, they’re far from healthy. Breads, baked goods, and condiments are the top sources of unwanted fats and oils. They also often contain added sugars, salt, and other unhealthy products.
These foods can affect your blood sugar and insulin levels, which can in turn impact fat storage. Eliminating such foods from your diet will help your body regulate fat more effectively.
Watch What You Drink
One of the most common mistakes people make when not paying attention to their nutrition is drinking the wrong things. High-calorie sodas, alcohol, and other drinks can make up a sizable portion of a person’s daily caloric intake. They also often contain other substances that aren’t particularly healthy.
Ideally, you want to drink more water than anything else. About 80% of people don’t drink as much water as they should and it’s impacting their health. Water helps burn off fat and can give you more energy.
The amount of water you should drink will depend on your weight. The general rule of thumb is half of your body weight in ounces.
For example, if you weigh 160 pounds, you should try to drink 8 ounces of water per day. Tracking your daily water intake can help you adjust so you can get used to drinking the right amount.
Consume More Protein
One of the most important nutrition tips for muscle maintenance is to consume enough protein. Protein promotes satiation (the feeling of fullness) so you will feel less hungry. It’s also vital for muscle recovery.
Protein reduces the production of ghrelin. This is a hunger hormone that makes you crave sweets and carbohydrates in particular. Protein can also help boost your metabolism so that your body burns calories faster.
The importance of protein for weight loss cannot be understated. Some high-protein foods to consider increasing in your diet are eggs, lentils, nuts, cottage cheese, poultry, and fish.
Sleep More
Something that people often don’t think about when trying to lose fat is sleep. However, adults who don’t get enough sleep tend to have higher rates of obesity.
Sleep is crucial for muscle recovery, and if you don’t get enough sleep, it can interfere with the production of leptin and ghrelin in your body. This can result in issues with your appetite, leading to worse eating habits.
Sleep deprivation can also cause an increase in cortisol. This is a major contributor to fat accumulation, particularly around the abdominal area.
Try to make sure your schedule allows you to get a suitable amount of sleep. It will provide various health benefits while making you feel more alert and energetic.
How ChiroThin Can Help
ChiroThin is also a great solution if you’re trying to lose weight and fat, while still maintaining muscle. It’s a natural dietary supplement that offers various health benefits. Its nutritional ingredients can aid in fatty acid transportation, fatty acid metabolism, and blood sugar stabilization while increasing metabolism and detoxification.
Ultimately, this helps your body efficiently convert stored fat into energy. This means you can consume fewer calories without feeling more tired.
Our program also includes dietary and behavioral modification guidance. This can help you maintain long-term fat loss.
All ingredients are high-quality and domestically sourced. The formula provides several benefits such as supporting lean muscle protection, aiding in detoxification, and more.
A Healthy Approach to Weight Loss
Knowing how to lose weight and maintain muscle is one thing, but actually achieving it is a challenge of its own. Implementing the tips above can be very beneficial. The ChiroThin program can be a great solution for a lot of people.
Plenty of others have already experienced the benefits that ChiroThin offers, and you could be next.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.