build muscle can help you lose weight. so can cut how many calories do you eat a day.
But the golden question is whether you can do both without sacrificing a profit: can you afford a huge amount of profit while cutting back?
Experts say you can do it — but only if you do it right.
if you can keep lifting weights and maintain a calorie deficit, your body will be able to draw from its fat stores to achieve both goals, according to Briana Silvestri, a physician assistant at Banner-University Orthopedic and Sports Medicine Institute in Phoenix, Arizona.
“Essentially yes, people are able to do both, but it’s not a very easy thing to do,” he said in an interview. statement.
Can You Cut Calories When Trying to Build Muscle? It’s a delicate balance — but experts say it can be done (Getty Images)
This may seem counterintuitive because the body needs a well-fed diet to gain muscle, plus calories provide the energy needed to build muscle. To lose weight, you have to burn more calories than you are taking in so the body can use fat for fuel.
But, keeping a moderate calorie deficit during weight training allows the body to function well while aiding weight loss, explains registered dietitian Lauren Manekar. prevention.
Stability and balance are important, gradually moving toward heavier weights and eating more protein-rich whole foods over time. Protein, like meat, fish or plant sources, helps you feel full longer and helps build muscle and promote lean body mass – especially When eaten after workout.
some of the Healthy Lean Protein Sources Include Greek yogurt, edamame, tuna, salmon and egg whites in your diet.
People should aim to reduce their calorie intake Range of 250-500 daily caloriesAccording to registered dietitian Lauren O’Connor. This ensures less muscle loss than more extreme diets.
“It is important for individuals to identify certain foods that are low in calories but also high in nutritional value so that your body and cells are properly fed but do not leave you in a calorie deficit,” Silvestri said.
Federal health guidelines recommend that people take two sessions of resistance training each week (Getty Images)
And, one type of exercise is better for sustained weight loss. Resistance training using exercise bands, free weights or body weight helps you burn calories while also making you stronger.
“Not only are you burning calories while actively using your muscles, but muscles continue to consume calories during rest and recovery,” said Matthew Solan, former executive editor of . Harvard Men’s Health Watch, wrote earlier this year.
According to the , people should get at least two sessions a week of resistance training as well as 150 minutes of moderate exercise to maintain optimal health. Centers for Disease Control and Prevention.
People should talk to their trainer or doctor before starting any new exercise.
Also remember: Weight loss and muscle gain don’t happen overnight. Silvestri recommends a weight loss plan with the goal of losing no more than a few pounds a week.
“As you get closer to your goal, it will become increasingly difficult to gain muscle while losing fat, but don’t get discouraged,” he says. “Gradual loss ensures that you’re losing mostly fat rather than muscle. If it’s done too quickly, it can be detrimental to your health goals and muscle growth.”
