Lose body fat keep muscle

Losing Weight

The science of losing weight is quite simple. You must burn more calories than you consume. It is estimated that you need to burn about 3500 calories in order to lose one pound. The best choice is to reduce the intake of calories and to do exercises which will help you burn calories faster. You should not start with diet and exercises abruptly, but gradually introduce changes to reduce the risks of endangering your health. In the first week reduce the consumption of calories by about 300 and do exercises which will burn about 200 calories.

Keeping the Muscles

Physical activity is very important during diet because you will speed up the process of losing weight and keep your body strong. In order to achieve the optimal results you should do rhythmical exercises because they will efficiently burn the calories. Such exercises include walking, running, climbing the stairs, cycling, and rowing. Burning calories is crucial for losing weight, but if you want to maintain your muscles strong, you should also lift weights and take appropriate amounts of protein. First, start with less strenuous activities to avoid muscle strains and injuries.

Tips

The most important thing is to be determined and to hold on to the decisions you have made. You must continue with exercises and healthy diet because you will return to previous weight and you will have to start the process all over again. Find the time to exercise every day. Plan your diet in advance so you can purchase everything on time. Try to have fun while you prepare food and do exercises because it will help you stick with your plan. You should keep a diary where you will write down what you eat, how much you exercise and how successful your weight loss is.

Diet

It is recommended to start a meal with some fresh fruits or vegetables, or you can also eat a plate of soup before dinner. This will provide a sensation of fullness so you will eat less during a meal. You should eat smaller meals more frequently. Drink plenty of water every day, especially if you exercise. Eat plenty of fruits, vegetables, low-fat milk products and whole grains. The best fruits and vegetables for healthy diet are apples, oranges, pineapples, pears, peaches, bananas, grapes, strawberries, broccoli, cabbage, spinach, lettuce, avocadoes, cucumbers, celery, tomatoes and cauliflowers. For strong and healthy muscles, you should eat food rich in protein, such as chicken, turkey, eggs, seafood, low-fat milk products, beans and peanut.