We now know that a calorie deficit is the only solution for weightloss.

But since some amount of muscle glycogen is used up along with fat to maintain our body’s calorie requirement, it also leads to muscle loss.

While fatloss is a good thing, muscle loss leads to weakness and fatigue.

This is why, when you lose a lot of weight by eating less food, you’ll feel weak and eventually start eating more food and also binge at times. This leads to weight gain (again) and the cycle is actually never ending.

So how do we resolve this?

1) When you go on a calorie deficit, keep the deficit small. Around 200-300 calorie deficit with a balanced diet is very ideal. Your body won’t be forced to use muscle glycogen.

2) Eat a balanced meal giving importance to protein. Protein takes longer to digest in our body so it keeps you full for a significant length of time, thus preventing cravings and also helping maintain muscle.

3) Strength training – Workouts help with your diet synergistically. When you strength train CONSISTENTLY, you burn fat too. Read on to know how!

With regular strength training , two things happen.

1) Your body learns to CONSERVE the glycogen reserves to prevent muscle loss overtime i.e., your body tries to save your muscle from breaking down. This leads to your body tapping ONLY into your fat reserves when you’re on a calorie deficit!!

2) Our body needs extra calories to recover those broken muscle cells post workout. Those calories come from fat too!

P.s. You do not strength train to just lose weight and let it go. It is a lifelong commitment to ensure your muscles are active!

Why is it necessary for us to have active muscles as we age?

Go ahead and read my next post!