The body weight is a sum of your muscle mass, fat mass, body water and also bone mass. Losing weight can sometimes backfire if not supported with a proper diet. Crash diets and other shortcuts may lead to a loss in muscle mass instead of fat mass. It may show fast results in the beginning, but your weight will shoot right back up the moment you leave exercising.
It is important that your workout adds muscle mass too. Too much body fat stores unwanted water and calories which makes you feel out of shape. However, some amount of fat is required for the absorption of fat-soluble vitamins and provide a cushioning to internal organs. Be regular with your exercise and reduce the number of calories you consume to make sure you lose fat mass.
Signs that you are losing muscle mass
If you do not substitute your workout with a proper diet or take to diets and shortcuts to lose weight, it can cause you to lose muscle mass instead of fat. Here are a few signs that you are losing muscle mass –
· Regular workouts feel harder to complete
· You feel sluggish throughout the day
· Lower endurance
· You have poor balance
· You weight is stuck at one point
Here is how you can ensure that you do not lose out on the important muscle mass and get rid of only the fat in the body.
Exercising is not the only solution
It is important to maintain a proper diet when you have a regular workout routine. Eating less is not the answer. Instead, eat a balanced diet that gives the body enough nutrition to help muscles recover after your workout. If you do not eat well, you may lose muscle strength and eventually lose muscle mass as well.
Protein is very important
You must consume some form of protein in every meal. It’s easy to complete your protein intake with eggs for breakfast or meat, cottage cheese, nuts and seeds throughout the day. It is important that you replace the protein that your muscles lose every day.
Don’t cut carbs
Do not cut on carbs completely. Instead, keep an eye on refined or processed carbs. You can substitute them with whole grains like ragi, bajra or jowar. Carbohydrates are your steady source of energy.
Balance cardio and strength training
High-intensity interval training offers better results instead of long cardio activities. They add to muscle mass. You can also try and add weight training to help you maintain muscle mass. It is necessary that you take a day’s rest from your workout to help your muscles time to rest and recover.