How can I reduce my body fat and lose weight without losing my muscles? You’ve probably asked yourself this question before. The simple answer is: proper nutrition is the key to success. In the reduction of body fat, the preservation of your muscles is a main priority. Fat loss can only be created with a calorie deficit. Calorie deficiency means you burn more calories than you eat. If you already exercise, and still aren’t losing weight, you should think about changing your habits. This means above all your eating and exercise habits. You will find a suitable article on the topic “weight loss plateau” here.
| Measure | Implementation |
|---|---|
| Healthy, balanced and nutritious | Try to eat healthy carbohydrates, high-quality proteins, and good fats |
| Eat foods calorically adapted to your physical goal | If you want to lose weight, you have to eat in a moderate calorie deficit to shrink your fat cells |
| Whole unprocessed foods | Your body can process unprocessed foods significantly better than processed foods |
Most important is a healthy, balanced, diet that’s tailored to your individual physical goal. For most people, this goal is losing weight. The foods that are found in a healthy diet, usually have a lower energy density and are easier for your body to digest. Healthy, unprocessed foods are better utilized by the body, as they contain no artificial additives or added sugars. You can find a suitable article about sugar alternatives here. It is important that you learn which foods are good for you and which are not. You will surely feel a physical difference as soon as you manage to change to a healthier diet. You can read more about diet change here.
If you want to lose body fat, it is especially important that your diet contains many high quality proteins to protect your muscles. A loss in muscle should not take place. The diet should be carbohydrate-reduced, i.e. low carb. If you want to get more information on the low carb, feel free to read our detailed article here.
It’s a fact that you can lose weight with chocolate as long as you stay in a calorie deficit. However, chocolate will not help you in the long run and will not make you happy. By contrast, healthy, nutrient-dense foods will fill you up with optimally. You will lose weight and body fat at the same time. Since every person has a different nutritional requirement, an individual meal Plan can help you lose weight with the diet that’s best for you.
| Training | IMPLEMENTATION |
|---|---|
| Regularity | Create a workout routine that fits into your everyday life |
| Movement in everyday life | Try to stay active in your everyday life and move as much as possible throughout the day |
| Lose weight without exercise? | Yes it’s possible! Many underestimate the calories burned in active everyday life and overestimate the calories burned of their workout. Nevertheless, exercise gets you to your destination faster. |
| Muscle building | New muscles make everyday tasks easier for you, and are also true fat burners! |
| Muscle burns fat | Your muscles burn calories even when at rest, so even when you sleep, you’re burning calories. The more muscle you have, the higher your caloric metabolic rate. |
Another point to keep in mind if you want to lose body weight is a workout routine. You do not have to exercise if you want to lose weight, but exercise can help you lose weight faster and shorten the distance between you and your dream figure enormously. If you integrate regular workouts and adequate exercise into your daily routine, you will see a steady increase in your athletic performance. In addition, your new muscles will help you continue to lose body fat. Muscles are true fat burners because they consume extra energy permanently, even at rest. This means that your energy requirement is higher – even when you are sleeping and not moving. The better your muscles are trained, the more energy they consume, and the faster you’ll be in calorie deficit.
It doesn’t matter if your workouts are in the gym or in your living room. A good training does not depend on the location, but on your motivation! Let yourself be supported by a professional Workout Plan. Visit our shop, there you will find Workout Plans for home and for the gym.
Our 12-month meal Plans for Weight Loss have an individual Exercise Plan included that will allow you to achieve a lot at home with your own body. If you want to build muscle, it’s easier to train with extra weights or special equipment in a well-equipped gym. You can get a gym Plan with additional weights for each 12-month muscle-building or Definition Plan!
