Rachel Hosie. Luke Worthington , a movement and elite performance specialist, told me this isn't the same as simply losing weight though. This is a little more challenging. However, it's not impossible, as I've learned this year. Read more: I lost 35 pounds in 6 months without going on a diet, and it taught me 7 lessons about eating for healthy fat loss. Over the past six months, I have cut my body fat nearly in half and maintained almost all of my muscle mass — it's dropped ever so slightly, to Indeed, the results of my InBody scans with Worthington revealed that my body-fat mass dropped to My overall weight at the time of the second scan was In my first scan, my results for pretty much every measurement were in the "over" range, which essentially meant I was carrying an unhealthily high amount of fat.
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I had already been lifting weights consistently for 18 months, so I knew I was strong, and the scan proved this too: My muscle mass was high. However, because my muscles were shrouded in a decent layer of, well, insulation, I didn't look particularly strong or fit. Me in June performing a sumo deadlift. Luke Worthington.
I wanted to lose some of the fat for various reasons one of which, of course, was vanity, because I'm only human , but I was scared I'd lose my muscle too. Anyone who has actively tried to get stronger and achieve those elusive gains will tell you that putting on muscle is a slow process, especially for women. But Worthington told me it was totally doable, provided I didn't drop my calories too low and that I trained wisely.
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If you've decided you want to get leaner, you probably feel as if you want to go hell for leather and slim down fast. But if you want to hold on to your muscle mass, you need to take your time. A drastic calorie deficit is not only unsustainable but unwise if you actually want to achieve the toned, sculpted physique many of us crave. Keeping your protein levels up is also crucial for maintaining muscle — studies have found that following a high-protein diet can help maintain muscle and boost metabolism , keep you feeling full when you're trying to lose weight , and reduce hunger.
I've already written about how I changed my diet to lose fat healthily and sustainably , but there are also important lessons I've learned about how to exercise if you want to hold on to your muscle while doing so. Squats are a great example of a compound move. Simply losing weight probably isn't going to result in the taught, toned physique many people desire.
People I speak to often think "toned" arms and legs come from doing a lot of reps with low weights, whereas heavy lifting is thought to create a "bulky" look many women dread. But this couldn't be further from the truth. My training mainly involves heavy lifting and low reps, but my arms aren't "bulky," because building big muscles is incredibly difficult as a woman. What you will get from this style of training, however, is the "toned" look. As a general rule, to build muscle you need to be in a calorie surplus, and to lose fat you need to be in a deficit.
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So if you want to hold on to your muscle while taking in less energy than you're burning, you need to work your muscles. Read more: You're probably squatting wrong, according to Ellie Goulding's personal trainer.
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Simply put: You get stronger quicker! He added that "additional benefits of weight training include improved mobility, sports performance, reduced injury risk, improved hormonal health, improved mental health, and increased bone density," which he said was especially important for women. If you truly hate lifting weights, however, you needn't force yourself.
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Although weight training is by far the most effective form of strength training, according to Worthington, it's not the only one. He recommends gymnastics, swimming, some forms of yoga, and martial arts as other ways to work out that use some form of resistance to improve strength. Feeling strong feels awesome. Increasing your muscle mass is one of the best ways to boost your metabolism, and because I already had a decent amount of muscle, I found that my progress wasn't slowed as much as it might have been by, say, a weekend of sheer indulgence and overeating.
On the flip side, studies have found that a loss of muscle can lead to a drop in your basal metabolic rate, which makes it harder to keep the weight off. The more muscle you have, the higher your basal metabolic rate, meaning the easier it is to keep the weight off once you've decided to move into maintenance. However, if you eat too little , your body will switch into survival mode and hang on to unwanted fat for dear life.
Neither situation is going to help you meet your fat loss goals. Use a food tracking app that allows you to log your daily food intake. After a few weeks of tracking, you may uncover some clues as to why you may not be making the progress you are after. You may be working out five days a week for one hour per day, but what about the other 23 hours in your day? Of course, at least 8 hours should be spent sleeping.
Most people , even those who work out consistently, tend to have a sedentary lifestyle due to office job s. Remember, NEAT matters. If you are struggling to get the weight off, you may need to re-assess how much activity you are really doing. Track your activity during the day with a smartwatch or step counter. Try to make sure you are getting between 6, — 8, steps on a normal day NOT counting your workouts.
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You may find that it is surprisingly difficult, and start making different choices about how you commute to and from work, what you do on your lunch break, etc. When it comes to losing weight, c onsistency is truly the key to success. This is not a sustainable approach to weight loss. Do your best each day, get your workouts in, and start small. Track your progress and do your best to stick to your plan. Weight loss and fitness is an ongoing journey, and you can always recalibrate when you need to.
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The solution: Go to bed at the same time every night. You are not aware of how much you are really eating Weight loss, in its simplest form, is achieved by burning more calories than you consume. The solution: Use a food tracking app that allows you to log your daily food intake. You are not active enough You may be working out five days a week for one hour per day, but what about the other 23 hours in your day?