Resistance Training Helps Build Muscle Mass

---

Do you want to lose weight? Skip the fad diets and follow the science behind weight loss. Personalizing a healthy eating plan and making a commitment to a routine exercise program to take weight off and keep it off for the long haul can work.

If the number of calories you consume equals the number burned, you maintain your existing body weight. So, the science of weight loss says a deficit is needed in how much energy you consume or how much you burn, or both.

Although it is true burning more calories than you consume creates a deficit, burning stored fat without losing important muscle mass requires more effort. Your body will pull from both fat stores and existing muscles when it needs fuel.

Tips to Reverse Mid-Section Body Fat

Research studies suggest that as you age body fat tends to accumulate in the mid-section around your internal organs. Check out the science-based tips discussed below for a healthier approach to aging:

1) Focus on Lifestyle Habits – The science behind successful weight loss suggests exercise helps to build fat-burning muscle, and as a lifestyle modification, resistance training can be beneficial in reducing body fat.

2) Be Creative in Meal Prep - Simply prepping the ingredients required for specific meals ahead of time is a great way to cut down on the time spent in the kitchen cooking. What works best for you will depend on your goals and daily routine.

3) Something Sweet & Something Savory – When you are looking for a tasty lower-calorie, high-protein snack to curb your appetite and satisfy your cravings, consider adding hummus to a couple of deviled eggs.

4) Self Monitor Your Body’s Feedback – Monitoring your body’s feedback as you eat requires more mindful attention to the dynamic sensation of food intake. Some foods may energize you while others make you feel groggy.

Mindful living can influence weight loss and weight management. Conscious interventions can be highly effective in managing your eating and exercise habits. But avoiding mindless behaviors will require a little extra effort.

Stop Cannibalizing Fat-Burning Muscles

The science behind healthy weight loss says you do not want your body cannibalizing muscle tissue. There is also evidence that the body can add muscle while in a calorie deficit but feeding your body the protein it needs to recover can be crucial. Your weight loss goals need to be divided into two phases: weight loss and weight maintenance. This will help you personalize your dietary restrictions and workout routines to meet your specific needs.

Creating a personalized menu plan can immediately improve the food choices you make. Plus, you ensure the intake of micronutrients and macronutrients that your body needs to lose weight, so you can manage your target weight for the long-term. To launch a weight loss journey requires your active participation in all phases of your program. Initially your focus should be on motivational and psychological issues associated with reversing the current trend of weight gain.