The Science Behind Fat Loss and Muscle Gain Is Tricky

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Science suggests that it is possible to lose fat and gain muscle at the same time. But, the process of body recompositing requires prioritizing healthy foods and making certain you consume healthy proteins to help repair muscle tissue.

A sensible first step in improving your daily diet is to replace processed foods that contain added sugar and unhealthy fats. Real foods can make a positive difference in your waistline and your health.

Although eating saturated fats like trans fats can be harmful to your health even in small quantities, healthy fats help to fill you up and are vital for good physical and emotional health.

A Weight Loss Partner Can Improve Your Chances

Partnering with a weight loss specialist rather than trying to lose weight on your own, may improve your chances of success. Check out these science-backed tips for healthy weight loss:

1) Ditch Processed Foods – Instead of relying on a second cup of coffee, ditch the processed foods you’ve been eating and enjoy the benefit of natural increases in energy that comes with eating more whole foods, like fresh vegetables and leafy greens.

2) Consider Intermittent Fasting – Recent research suggests using intermittent fasting for weight loss may have some benefits in the short term by causing your body to break down stored fat to fuel the body in the absence of routine food intake throughout the day.

3) Drink Healthy Liquids – Although there are a variety of weight loss drinks that can likely help you lose weight faster, you must replace sugar-laden sodas, coffees, teas, etc. There’s nothing that beats staying hydrated with water.

4) Control Your Food Environment – Studies show that skipping breakfast will not help you lose weight and may set you up for overeating later in the day. Your goal for healthy weight loss should be to eat regular meals with plenty of vegetables.

A problem that is often at the center of scientific weight loss debates is how to invoke weight loss by managing food intake while balancing protein consumption in an individual’s quest to control calories and maintain fat-burning muscle mass.

The Science of Losing Weight Has Few Truisms

When all is said and done, the science of weight loss suggests the things we know to be true about losing weight are relatively few. But, as few as they may be, they are also highly effective when adopted and carried out routinely. Consuming more dietary fiber helps to avoid hunger pangs, but numerous controlled studies of the effects of dietary fiber on weight loss suggests a minimal effect. Nonetheless, fiber is an important nutrient in long-term weight management.

Although family support can be an important source of assistance, it is usually difficult to rely on friends or family to monitor your weight loss success while encouraging healthy lifestyle factors for long-term weight control. Science suggests relatively few people who lose large amounts of weight are able to sustain the weight loss once they resume normal eating. Truth is over the long haul effective weight management will depend on personalized menus and a good support system.