With the technology evolving and social media expanding even more comes distorted beauty standards and fake body expectations. The level of anxiety is highly increased by it. Every time you pass next to the mirror and think to yourself, “Oh, I don’t like this or that, I could be thinner, they look nicer than me…” it’s a problem.
So instead of judging others and being hard on yourself, do something. Take matters into your own hands and work on it. Don’t body shame others without considering what they are going through. Actually, don’t blame anyone for your own decisions, ever. Issues connected to weight are common. But losing fat and losing muscle are two completely opposed stories. To burn fat but not muscle can be pretty challenging. Firstly, the word “weight” can represent many different things such as water, fat, muscle, glycogen, etc.
So, if you want to lose some weight, you should know something about a caloric deficit. This can be a crucial step in terms of success. What it means is that you are burning more calories than you ingest. When talking about losing weight, people often think about easy and efficient ways to do it. But only a few of them know that losing fat, which is preferable, you can lose a lot of muscle mass as well. To avoid that, here’s what you can do:
- Make sure to intake enough protein.
As we all know, muscles are indeed made of proteins. Therefore, the only logical thing to do, to build muscles, is to consume more of them. The fastest way to reach your daily dose of protein is by making a simple protein shake, which you can drink before or after your workouts. That will help maintain and heal your muscles. The type of protein that has shown the best in this situation is lean protein. You can find it in foods like chicken and fish, as well as pork and beef. And remember, the key is in the right amount of proteins. Based on your current weight, it’s important to take from 0.8g to 1.3g of protein per pound.
- Find an appropriate workout routine.
A well-planned training program is the main thing here. Not only by itself but combined with all of the other tips given. Also, you have to be persistent. When you’re done working out, you’ll feel accomplished and fulfilled. It can be tiring and exhausting but don’t give up. It’ll be worth it, you’ll see. The results are always enormously inspiring. Exercises you can practice are squats, lifting weights, push-ups, and so on. Of course, if you’re not quite sure where or how to start, you can contact one of many personal trainers available out there. Music can be essential in keeping you motivated, so download a playlist or two and go to your nearest gym as soon as possible. And one more thing, don’t forget to stretch at the end.
- Pay attention to supplements.
If your goal is to lose weight safely and effectively, but you don’t know how to achieve that, supplements are the correct answer. One of the best solutions for that is chromium picolinate for weight loss. This substance is prevalent among people who are into sport professionally. And there’s a reason why though, while both maintain muscle mass and decrease fat, it also keeps your blood sugar levels low and stable. Even if you are on a caloric deficit diet, smartly chosen supplements could be more than helpful. Not getting enough sleep can be dangerous for you, so supplements promoting sleep and reducing stress like CBD oil might be at hand if you have insomnia. Supplements mixed with good nutrition might induce your performance or recovery, depending on your health conditions.
- Try not to do as much cardio.
Even too much exercise could be damaging. Instead of doing too much cardio, you can do strength training, for example. Because, while doing cardio, you sweat a lot, which is good for losing weight but not gaining muscles. However, a regular quantity of cardio could be beneficial for maintaining muscle mass. This excessive cardio is a big NO. Therefore, the golden middle would be 30-90 minutes of walking every day. Don’t let anything affect your mood; go on a long walk, and you’ll be fine. You can bring your friend or pet and admire the nature around you together. Go outside, take a deep breath and live life in peace.
- Stick to a healthy diet.
Don’t even think about cheeseburgers, fries, pizzas, and all the junk food. Avoid as many sweets and fizzy drinks as you can. A strict diet is very important, but a cheat day is also expected. Be moderate. Please don’t go too far when it comes to food; it’s not that serious. Don’t try to starve yourself, thinking that there is nothing exquisite to eat. In fact, there are many delicious yet healthy meals. You don’t have to count every calorie you eat but try not eating out. Home-baked food is a much better option. At least, you know what you’re eating. Also, lots of fruit and vegetables are recommended. Enjoy eating because food should be a pleasure, not a must. If you already need food to be energetic, make sure to might as well enjoy it.