To lose weight, it is necessary to maintain yourself in calorie deficit, that is to say consume fewer calories than what your body needs. This deficit can be obtained by eating less, spending itself more or combining both.
Reduce your calorie intake …
For Marie Spano and Amy Goodson, dietitian of the sport questioned by the media Eating Wellthe approach to favor is a combination of the two. “Reducing its calorie intake slightly, from 300 to 500 calories per day – helps promote constant fat loss without reducing its intake too much, which would result in muscle loss and other health problems”.
… but not proteins, for the good health of your muscles
The second advice provided by experts is to consume proteins. “The muscle is mainly composed of proteins. These are essential to build, repair and maintain muscle tissue” they recall. And unlike carbohydrates or fats, our body is not able to store it in large quantities. “”Therefore, we must consume protein Throughout the day to provide our muscles. “ By doing so, it also allows you to feel full throughout the day and to avoid cravings.
Make bodybuilding
Regarding sports practice, dietitians recall the importance of bodybuilding. “It is essential to integrate a regular bodybuilding program in your week, to maintain your muscle mass“Add the two experts. This promotes muscle growth while reducing body fat.
Limit processed products as much as possible
Marie Spano advocates “Mostly eat fresh, unprocessed foods, allowing itself from time to time a few deviations, on specific opportunities “. The dietician is well aware that it is impossible to eat constantly healthy, so she just recommends doing it most of the time.
In addition, she encourages abandonment processed foods because according to her there are studies showing “that in addition to generally contain fewer calories than their more processed counterparts, we absorb less calories from certain less processed foods “.
Don’t jump meal
To reach the necessary calorie deficit, it may be tempting to jump one meal a day. According to Amy Goodson, it’s completely counterproductive. “”This leads to the use of muscle mass as a source of energy, which is counterproductive to maintain the muscle “. Without forgetting the fact that we will be hungry and that we will certainly consume more calories at the next meal.