Weight loss & loss of Muscle Mass

Losing weight can benefit your health, but rapid weight loss can have adverse effects, such as reduced muscle mass, decreased bone density, and a lower resting metabolic rate. It doesn’t matter which tools you use to lose weight, whether it's strictly healthy eating and exercise or the use of medication. It's essential to remember that being lighter doesn't always equate to being healthier.

It's important to focus on being healthier rather than just thinner. A couple of things you can do to ensure you maintain (or gain) muscle mass is to eat enough protein and pick up those weights! 

Increase protein intake

This study shows that increasing protein intake can result in less loss of lean mass and more loss of fat mass compared to diets with lower protein intake.

Keeping your muscles intact is essential if you're looking to shed those extra pounds. The key to doing that is consuming a good amount of protein every meal. Aim for 25-30 grams of protein in each meal to keep your muscles strong and healthy while you lose weight. So, let's make sure we're eating right and feeling great!

Some easy substitutions to increase the protein in your diet include replacing sour cream with Greek yogurt or cottage cheese. Prepping lean proteins like air-fried chicken breasts ahead of time can also make healthy eating more convenient. Adding beans to your salads, choosing quinoa instead of rice or pasta, and supplementing your diet with protein powders and drinks are also great ways to get more protein.

Strength and resistance training

Resistance training reduces muscle loss that occurs during caloric restriction and weight loss. 

Incorporating weights into your workout routine 

- Helps to preserve your muscles to ensure that you lose fat rather than muscle mass.

- Boosts your metabolism, which in turn helps your body burn more calories throughout the day, even while you are at rest.

 -Enhances your mobility, improves the quality of your daily life, and extends your lifespan.

If you're a woman who's worried about adding weights because you don't want to add bulk, don't. This myth, which lacks scientific support, has been dominating the conversation for too long. It has discouraged women from engaging in the type of training that would help them achieve their goals of looking lean, improving their body composition, and feeling strong.