Increase your protein intake
Don’t hesitate to increase your protein intake up to 1.5 grams per pound of body weight. When you consume protein evenly throughout the day, it reduces the breakdown of muscle tissue. The ample amino acids floating in your system tell your body that there is no need of breaking the muscle tissue down to harvest them.
This will also help you lose fat because a higher protein intake also increases the calories you burn each day. This is a result of the thermic effect of food (TEF) in which your body burns more calories by digesting, absorbing, and distributing the nutrients.
Change your Habits
Healthy eating and exercise may look very hard at first, but once you realize which foods are good and bad for your body, you would want to eat right. To get used to healthy eating, you should change your habits. Avoid ordering high-calorie extras and soda when you are eating out. Stop munching on snacks when you are bored and change your habits that are depositing fat in your body such as taking the elevator, driving everywhere, and being the lazy one at home. Offer to help your partner at the house, walk often, and use every available opportunity to move your body.
Cut back on carbohydrates
This is hardly a surprise. The key is to eat just enough carbs that your body will efficiently use. This is, of course, easier said than done. That is why obesity is a global concern today.
It’s also good practice to consume your carbs 2 hours before and after your workout. Ideally, aim for about 1.5 grams of carbs per body weight, or 1 if you are overweight. Naturally, it also matters how much you exercise. For days when you don’t plan on getting any exercise at all, limit your carb intake to 0.75 to 1 gram for each pound.
Ditch cardio for HIIT
It is common for people to spend a good chunk of their time on steady-state cardio. This is great if you’re working to achieve a calorie deficit. However, it will burn muscle tissue more than your body fat. Instead, try switching to High-Intensity Interval Training (HIIT). HIIT uses fat as fuel while preserving your muscle mass – that’s a powerful combination.
