How to lose weight? Tips for losing weight without muscle loss
If calorie-restricted diets for weight loss do not contain enough protein, the reduced energy is met by the muscles, which leads to muscle loss. Here are the tips for losing weight without losing muscle...
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Since every citizen has a different metabolic structure and lifestyle, finding a sustainable diet suitable for the individual is of critical importance for healthy weight loss.
The goal of healthy weight loss is to maintain muscle mass by consuming sufficient protein and to lose fat. Fat loss is possible with balanced diets where the calories taken in are less than the calories expended.
It is important to practice portion control for daily food intake, pay attention to hunger and satiety signals, and make food choices from healthier options.
4 TIPS FOR LOSING WEIGHT:
Consume good carbohydrates: Foods that can be considered good carbohydrates, such as oats, bulgur, quinoa, buckwheat, and rye bread, should be included in diet programs in small portions, both for their fiber, vitamin, and mineral content and because they increase the feeling of satiety. Sugar and sugary drinks and foods should be avoided.”
Sleep enough and regularly: Insufficient sleep can cause an increase in cortisol levels. In scientific studies, high cortisol levels have been associated with obesity, insulin resistance, and an increase in body fat percentage. Since quality sleep ensures starting the day more energetically with happiness and a rested body, this increases exercise performance and makes it easier to control appetite.
Exercise regularly: Cardio exercises are recommended for fat burning, and appropriate weight or resistance exercises are also important for increasing muscle mass. Care should be taken to ensure that the daily step count is not below 5,000 steps and that walking is done for 45-50 minutes, 3 days a week.
Drink 10 glasses of water a day: When water, which has important functions such as the regular functioning of metabolism, electrolyte balance, removal of toxins from the body, and the transport of nutrients passing into the blood, is not taken in sufficient amounts, dehydration occurs.
Dehydration causes a person to feel tired, have low performance, and feel stressed; it affects hormonal functioning and indirectly slows down energy expenditure. For this reason, drinking 10 glasses of water is a basic condition for losing weight.