Weight loss without exercise

11/23/2022

I want to lose fat, but I also want to build muscle. How should I eat and work out to achieve both goals at the same time?

1. You can build muscle and lose fat simultaneously

Although many people claim that you cannot do it, it is indeed possible to build muscle and lose body fat simultaneously. This process is often referred to as recomping, Ben Carpenter, a qualified master personal trainer and strength-and-conditioning specialist, told Insider.

Part of the confusion is that people understand you need a surplus of calories to gain weight and a calorie deficit to lose weight, so these two concepts sound completely opposing, he said. However, this refers to total body weight as one. You can lose body fat and gain lean body mass at the same time.

Carpenter cited a study that found that men eating in a 40% energy deficit for four weeks while resistance training, doing high-intensity interval training, and consuming a high-protein diet were able to increase their lean body mass.

A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and built muscle. We'll come back to the importance of these things.

2. If you're new to weights, you'll see results quickly

If you're new to serious resistance training, lucky you: You'll get to enjoy what's known as newbie gains.

This is the rapid muscle growth that occurs when someone starts lifting weights for the first time.

You will increase muscle tissue purely through neurological adaptations to this new stimulus, Servante said. The more advanced you are, the harder you need to train to gain muscle.

Similarly, Carpenter said, those who have a higher body-fat percentage and are new to training might be able to make quicker progress.

If someone is highly trained and very lean already, it is much more difficult, he said.

3. Cut down on the cardio

You may be wondering when I'm going to tell you to hit the treadmill, but the truth is you don't have to do lots of steady-state cardio like jogging or cycling at a consistent pace to reach your goals. Of course, there are lots of other benefits of cardiovascular activity.

In fact, if you're in a calorie deficit, doing lots of cardio will make you more likely to lose lean tissue, Servante said.

Instead, she recommended keeping active by walking rather than running or doing HIIT classes.

First, we know that fat is used as a fuel source in low-intensity exercise like walking, Servante said.

Second, running and strenuous cardio place stress on the body, which interferes with recovery, can cause water retention, and, anecdotally, increases appetite. So running isn't necessarily bad, but it's probably not the best option for your physique goals.

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https://healtfitnessb.blogspot.com/2022/11/how-did-you-lose-weight-so-fast-and.html

11/23/2022

How did you lose weight so fast and didn't lose any muscle?
4 Common Reasons Why You’re Not Losing as Much Weight as You Expected To

1. Maybe you are losing without realizing it

If you think you are experiencing a weight loss plateau, you shouldn’t fret just yet.

It is incredibly common for the scale not to budge for a few days or weeks at a time. This does not mean that you are not losing fat.

Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body retains especially in women.

Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you recently started exercising.

This is a good thing, as what you really want to lose is body fat, not just weight.

It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and body fat percentage once per month.

Also, how well your clothes fit and how you look in the mirror can be very telling.

Unless your weight has been stuck at the same point for more than 1–2 weeks, you probably don’t need to worry about anything.

2. You’re not keeping track of what you’re eating

Awareness is incredibly important if you are trying to lose weight. Many people don’t have a clue how much they’re really eating.

Studies show that keeping track of your food intake helps with weight loss. People who use food diaries or photograph their meals consistently lose more weight than people who don’t .

At the same time, there is a potential downside to food tracking, especially when it’s used for the purpose of weight loss. For people with eating disorders, calorie counting and food tracking has been shown to aggravate potentially harmful side effects

3. You’re not eating enough protein

Protein is an important nutrient for losing weight.

Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking .

This is partly mediated by protein’s effects on appetite-regulating hormones, such as ghrelin and others

How did you lose weight so fast and didn't lose any muscle?

If you eat breakfast, be sure to load up on protein. Studies show that those who eat a high protein breakfast are less hungry and have fewer cravings throughout the day.

A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. Additionally, it helps prevent weight regain

4. You’re not eating whole foods

Food quality is just as important as quantity.

Eating whole foods can improve your well-being and help regulate your appetite. These foods tend to be much more filling than their highly processed counterparts.

Keep in mind that many processed foods labeled as health foods aren’t really healthy. Be sure to read the ingredients on the package and watch out for foods containing extra carbs.

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