How do I lose weight?
As a dietitian and trainer, I am often asked which is the "best" method for weight loss. The majority of those who ask me exercise regularly and have understood the importance of preserving their muscle mass. The questions are usually about the possibility of losing fat but at the same time preserving (or even increasing) their muscle mass. This post is intended to answer that question and provide you with the aim of practical guidance on how to proceed.
Why do you want to preserve muscle mass?
The term "Definitely" is used to emphasize that it is a weight loss where the goal is to preserve as much of its muscle mass as possible. So it's about losing fat and not muscle.
Actually, I don't understand why it would make sense to make a difference between a "diet" and a "Definitely". It's always good to have the goal of losing as little muscle as possible during your weight loss. Not because it will lead to a certain look, but because your muscles are your quality kiosks. By not losing too much muscle, it is easier to maintain your new body weight, increase your basic metabolism (BMR), get stronger and get better health (1). Over the years, atrophy (atrophy) of the muscle mass occurs, making it even more relevant for those over 60 to always strive to build / maintain muscle as much as possible (2).
I therefore propose a paradigm shift where we change the terminology! Instead of "weight loss" (which is too blunt) or "Definitely" (which is associated with the appearance and fitness industry) we should use the term fat loss. In most cases, that's exactly what we're looking for. So how are you doing?
HOW DOES A FAT REDUCTION GO?
There is a constant turnover of the amount of fat and protein in the body where the sum of the turnover determines if you increase, decrease or retain the mass. These two systems are not directly interdependent, but both are affected by the energy balance where a negative energy balance promotes fat oxidation and a positive energy balance promotes protein synthesis. But there are ways to achieve a negative fat metabolism and a positive protein metabolism in the body! (3).
Protein turnover = Protein synthesis - Protein degradation
Fat conversion = Fat storage - Fat oxidation
It is therefore possible to lose fat and maintain or gain muscle, but it requires a little trix and it becomes more difficult for you who already have a low fat percentage.
TO REDUCE the fat you need
Exposing the body to a (legally large) NEGATIVE energy balance
So eat less food than you currently do. You do not need to calculate your energy intake and compare it with your energy needs if you do not want to. If you weigh the same thing as you did recently, you are in a balance of energy and can simply decide to eat a little less than you currently do. Then the body eventually takes up its reserves and you will decrease in fat mass.
One tip is to start by excluding things that are not well saturated (such as calories in liquid form such as beer, juice and sugary soda) as well as foods that you know you have a hard time stopping eating even when you are physiologically measured (ice cream, pizza, sweets, chips, cookies, fast food and the like). In many cases, it is all about stopping eating before you get filled, but not cutting the food too drastically as it often results in you eventually compensating when you release the garden.
You increase the likelihood of reducing mainly in fat and not in muscle if you make sure to create a small energy frame, it must not be too large. If you lose more than half a kilo a week, your deficit is too large and you need to increase your intake, slow down if you want to maintain your strength. So being extremely slim is not something I recommend. Take it easy!
Increase the muscle mass you need
It is by lifting weights that you can stimulate protein synthesis! Intuitively, many believe that fitness training burns more calories, so it is best to perform if the goal is a weight loss. The truth is that fitness training has a tendency to significantly increase your appetite (4), which can cause you to lose weight for you. Strength training is also a better tool for those who want to preserve / build muscle mass by promoting protein synthesis. To stimulate and not break down muscle mass you should exercise vigorously but not too much. Exercise can be directly counterproductive for those who want to keep the muscle! Read more about how you can think about the dosage of exercise and exercise choices in Jacob Gudiol's article on Definitely.
