Lose weight without muscle loss

How burned your fat instead of muscle?

lose weight without muscle lossTo get rid of your excess fat you have to lose weight. You've arrived at because you have more than what your body needs. If you want to lose weight you will need to do the exact opposite.

You will have to eat less than what you need. To lose weight, there will be a negative energy balance. This means that you can eat (and drink) less than what your daily calories intake is.

What is your daily calories needs?

Your daily calories need which is the amount of energy your body needs daily to function properly. There is energy for the muscles, the heart, the lungs, the digestive system, production of new cells, for the brain and the body temperature. The how much energy which your daily need is for everyone else.

Your gender, your age, your height, your weight, the activities you do and whether you sport are factors in determining your daily calories needs. Only when you know what your daily calories need is, you know how many calories you should have up to if you want to lose weight. To find on the internet are online tools with which you can calculate your daily calorie needs. Also, there are Apps that let you can calculate this.

If you want to lose weight then you will in any case have to eat 200 calories less than what your daily calories need.


The energies of your body

Your body uses 3 energy sources; carbohydrates, fats and proteins. Carbohydrates are the primary source of energy for your body. Carbohydrates are converted into glucose and is referred to by the muscles and brain used as source of energy.

If you're going to lose weight then you can the best way to do this is to reduce the consumption of carbohydrates. Insufficient if the body can get energy from carbohydrates namely then it will proceed to burning fat. And that's exactly what we want. The body will be forced to burn fat from the FAT stores.

If there is not enough energy is available from carbohydrates than the body will also use proteins in addition to fat as an energy source. Proteins are the building blocks of your body and have functions such as maintaining and repairing muscle tissue. Because the body by the negative energy balance protein used as a source of energy is the body protein deficiency to muscle tissue well maintain. This muscle mass will be lost. You fall not only because you lose fat but you also lose muscle mass.

This also explains the ' success ' of crash diets. By the large negative energy balance in a crash diet you lose not only fat but also muscle mass (and fluid). The usual problem of crash diets is that you are after diet always arrive quickly. Part of the explanation for this lies in the fact that your (many) have lost muscle mass.

The importance of muscle mass

Lean muscle is important for maintaining power. And if you lose a lot of power then you have even more chances of bone fractures. If you want to lose weight and/or want to stay on weight than muscle mass has still another important role. The amount of muscle mass which you've determined how fast your metabolism works. The amount of muscle mass which you've determined how many calories you burned, also at rest!

For each kilogram daily about 85 calories burned your muscle mass without you here something extra for have to do.

If you go with a crash diet in short time like 10 kilos are fallen off then you are probably about 7 kilos of fat and about 3 kilos in muscular mass. After the diet your body by the loss of muscle mass about 250 calories less than the crash diet. If you are after the crash-diet your normal eating pattern picks up again then eat you everyday so at least 250 calories too much making you again soon; the yo-yo effect.

We want to weight maintenance after a diet easier then it is therefore important that we only burn fat and not muscle! So lose weight without muscle loss!


Lose weight without muscle loss

In the case of a negative energy balance can prevent you never quite lose your muscle mass. You can limit this to a large extent on the right way to lose weight.

When losing weight is a negative energy balance. If you want to lose fat and muscle mass then you can do this by a protein diet to follow. Your daily calorie intake will be lower than what your body needs but by enough protein in your diet to include you ensure that your muscles get enough building blocks within.

Because proteins are a source of energy and calories will contain another energy source from the diet should be limited. By limiting the intake of carbohydrates you make sure that your body burn fat will go in order to get enough energy. Would you like to burn fat instead of muscle then you will so high protein and low carbohydrate should eat.

Another advantage of a high protein diet is that protein costs more energy to digest, making your body more energy for digestion. As a result, the process of help you lose weight.
Another advantage of a protein diet is that blood sugar fluctuates less than if you eat carbohydrate-rich diet. If the blood sugar less rocks you will feel more energetic. In addition, you will dissuade between meals to a something sweet or snack.
Proteins digest more slowly than carbohydrates, which gives you a longer satisfied feeling after the meal.

A bit further is important if you want to lose fat instead of muscle is that you lose weight gradually. The greater the negative energy balance is the more muscle tissue there will be lost. If you have a half to a whole kilo a week to lose weight and include enough protein in your diet then you lose virtually no muscle mass.

Conclusion

To burn fat instead of muscle do you eat high-protein low-carbohydrate and attack your gradually 0.5 to 1 & kilos per week.


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