When talking about losing weight, you need to understand that this is losing ‘fat’ and not ‘muscle’. Calorie deficit leads to losing muscle and this need to kept in mind. If you intend losing weight only by calorie deficit, you are sure to lose a similar amount of fat from the muscles. The trick here is to adjust your workouts and diet in a way that makes your body lose out less of the fat in the muscles. Listed below are few tips to help you lose weight and not burn the muscles.

1. Eat enough and more of Proteins:

The dietary factor which is most important for maintaining muscle is the intake of proteins. You need to ensure your intake of proteins on a daily basis is sufficient. Due to this high protein intake you tend to lose body fat and not muscle fat, with the proper workouts followed. Most people require anywhere between 0.8 – 1.3g of proteins for every pound of your body weight, each day.

2. Myths of Weight training:

Following the myth of ‘lift light weight’ to lose the fat and ‘lift heavy weight’ for building muscle can work in the negative. You need to be aware that lifting heavy weights helps you build muscles and you need to lift the same weight for maintaining the muscle. Your body gets the wrong message if you lift light weights in calorie deficit, and tends to burn the fat of the muscles instead of the body fat. Your goal should be not to lose strength.

3. Increase or Maintain Strength Levels:

Lifting the same weights for a long period of time, you need to be aware that there is no additional build of muscles. You can lift the same weights for more reps or probably, lift more weights gradually; your body tends to build more muscle. You aim should be to maintain the current levels of strength throughout the weight loss program and increase these if possible.

4. Do not reduce too much Calories:

You need to look for reducing the intake of calories to a certain degree, this need not be too much or too less. A moderate calorie deficit is what you should be aiming at. This helps in multiple ways along with preserving muscle.

5. Pre-Workout and Post-workout Nutrition:

A pre-workout and a post-work out meal need to be nutritious. Though this might not make much of a difference to the muscle maintenance and losing weight but can definitely benefit. These meals can help in improving the performance during the workouts and can also help in recovery after a workout.

Most often, you tend to stay overweight due to lack of dedication and inclination. It is important that you make an effort and change your life-style not only to lose weight but also lead a healthy and fulfilling life. You have the option of consulting a dietician or a nutritionist for charting out a specific diet plan in accordance to your requirement. You can always join the gym for all the exercise you need to lose weight and maintain your muscles.

How to Lose Weight While Maintaining Muscle

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Walking definitely helps you in losing weight but only if you follow a well balanced diet and ensure your life style is healthy. That is, you need to stay well hydrated by drinking enough and more of water and make no compromises on your sleep. Walking helps in burning those additional calories you have. With a 30 minute brisk walk you can burn almost 150 calories. Walking works out to be one of the best ways to lose weight and you also can save on money as there is no requirement of any gym.

How walking can help in Weight Loss:

Before you start your daily walk why not you go through all the benefits can achieve by walking.

1. Burning Belly fat:

Heart disease and Type-2 diabetes is due to the fat stored around your belly. This is termed as ‘abdominal obesity’ and is definitely risky for your health. Walking helps you burn out this fat and safe guard you against fatal diseases. Those who are on a diet which is calorie-controlled and walk for an hour for 5 times a week can lose more of weight as compared to those who only follow a specific diet for weight loss.

2. Preservation of Lean Muscle:

Most often people who lose weight and cut down on calories tend to lose some of the muscle along with the body fat. Walking is one exercise which can help you preserve the lean muscle when losing weight.

3. Keeping the Weight off:

Following different diets can definitely help you to lose weight but there are chances of regaining this back once you stop the diet. Walking on a regular basis can help in keeping this weight off. To maintain a stable weight it is important to walk for at least 150 minutes per week. Ensure you incorporate more walking gradually in your daily routine so that you can maintain that perfect weight.

4. Power Walking for Weight Loss:

Power walking is helpful for those who are not joggers or runners. This involves moving at a fast pace and using the arms to help in propelling you ahead and taking strides which re longer. This helps you burn 300 calories for every hour.

All you need to do is take around 1,000 steps everyday and you are benefitted with a low blood pressure, prevention from breast cancer and heart diseases.

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