Resistance Training Avoids Loss of Fat-Burning Muscle

A fatal mistake that people often make when they decide to lose weight is starting a crash diet. If you fail to incorporate resistance training along with better eating behaviors, there is a good chance your body composition will leave you looking Skinny Fat. Although you may not like what you see in the mirror, it is important to not endanger your metabolic health. Typically, dieters want to lose weight too quickly and put too much emphasis on the calories a food contains while ignoring the food item’s nutritional value. When there is a deficit of macronutrients, vitamins, and minerals, it is easier to lose precious muscle mass and slow the fat-burning process. Instead of focusing on weight loss, you should take aim at losing body fat, especially stubborn deposits around the waist, hips, or back.

Tips for Losing Unwanted Fat Deposits

While sheltering in place, numerous emotional issues could have led to unwanted weight gain. Whether you were already skinny fat or just started to notice the pudge, try the proven tips listed below for burning unwanted fat deposits, such as:

• Drink More Water - If you don’t like to drink plain water, add a squeeze of lemon, make a cup of green tea, or unsweetened brands of infused water. Remember you can save money by creating your own fruit and vegetable flavored water.
• Fast Between Meals - Your body is built to feast and fast. The digestive process triggers your pancreas to release insulin hormone that the body uses to process blood sugar and store excess energy. Fasting signals the body to start burning stored fat for fuel.
• Think Before You Eat It - If you think before you eat, it leads to an increased appreciation of food and helps you separate emotional responses from physical hunger. Since the food tastes better, you are more satisfied.
• Front Load Your Meals - In a twelve-week weight loss study, women who ate their larger meal in the mornings lost two and half times as much as those eating their larger meal in the evening.
• Keep a Positive Mindset - Never approach food with an all-or-nothing mindset. Long term weight control is based on enjoying a broad selection of food in a mindful way. Unless you’re working with a weight loss specialist, don’t eliminate whole food groups from your menu plan.

When the lockdown orders came down the pike after the coronavirus hit, people quickly became bored with the surplus of idle time on their hands. Nonetheless, now is the time to stop wandering into the kitchen and starring at the refrigerator light, and start doing something about your pudgy look.

Stop Grazing and Eliminate Mindless Eating

Ironically, you can’t add muscle if you don’t consume enough energy to fuel your resistance training. But, eating too much doesn’t support losing weight. Having to social distant and limit where you go can throw off your daily routine. However, the main reason you overeat while sheltering at home is a lack of structure that allows you to aimlessly wander into the kitchen when you’re not hungry. Plan when you are going to eat and schedule the rest of your time for working, relaxing, and exercising. It is important to add enough structure to help anchor your day. Once you stop grazing and avoid disruptions to your eating schedule, you can eliminate mindless eating. Eating windows can keep you from grabbing a snack every time you pass by the kitchen. For virtual coaching and personalized menus, visit the Metabolic Research Center online.