How to Lose Fat While Minimizing Muscle Loss (3 of 3)

Healthy eating

Maintaining a healthy diet is a must if you want to lose weight and keep muscle. Food provides you with much-needed fuel, so you should never perceive it as an obstacle. What is important is eating enough to feel full, and finding the right foods that make this possible.

Before you start a workout, make sure you’re well hydrated. But ditch the sodas and sugary juices. Instead, choose coconut water for its electrolytes, unsweetened green tea, or even a vegetable smoothie that you can make yourself using a blender. It is easy to digest and gives you the “good” carbohydrates that your body requires whenever you’re exercising.

After you’ve finished working out, replenish your body with a protein shake. You should also have a meal that contains healthy fats and quality carbs.

Carbohydrates that are ideal to eat after exercise include:

• fresh fruit
• sweet potatoes
• brown rice
• spinach
• oatmeal
• black beans
• whole grains

Great proteins for gaining lean muscle include:

• lean meats, such as turkey and chicken
• seafood
• whey
• nuts
• eggs
• low fat cottage cheese
• quinoa
• buckwheat groats

Don’t forget about including healthy fats:

• avocado
• chia seeds
• almonds, peanuts, and walnuts
• hard-boiled eggs
• extra virgin olive oil and canola oil (for cooking)
• salmon and tuna

When to speak to an expert

Working with a certified nutritionist or dietitian to formulate an exercising and eating plan can help you achieve all of your health goals. Seeking out a professional is especially necessary if you have certain existing health conditions or special dietary needs. Of course, if you simply have no idea how to make the transition toward healthy eating habits, consulting a nutritionist or dietitian is the best course of action.

In terms of your workouts, asking for help from a fitness trainer can help you maximize the results of your workout. Very often when you join a gym, you have access to trainers who will provide individual assistance for a fee, although the first workout is often free. If your budget doesn’t allow you to hire a trainer, bringing a friend will both serve to motivate you and give you someone to spot you if you’re doing any heavy weight lifting.

The bottom line

Although it’s possible you might lose some of your muscle as you aim to lose some pounds, with the right exercise and eating regimen, you can minimize such losses. Focus on the right carbs, fats, and proteins as you burn more calories than you consume. Keep your goals realistic and think about this in terms of months, not weeks or days. Remain consistent and keep tabs on your progress. It won’t be easy, but once you achieve the results you’re looking for, you’ll be glad you did!