Now, let’s get one thing straight, losing weight isn’t just about the number on your bathroom scale. It’s about the shape of your body, baby! That’s why we need to focus on body composition, which is made up of water, muscle (the lean, mean kind), and fat.

So, to get that lean, tone look you might be after, you need to burn fat while keeping that precious muscle. And to do that, you need to create a calorie deficit. But don’t go crazy with the calorie cutting, my friend! You need those calories to keep your heart pumping, your lungs working, and your brain function-ing. Oh, and don’t forget about digestion, metabolism, and physical activity, all of which require energy too.

Burn Calories While You Run

When you work out, your body uses carbs first, which can come from all kinds of sources like toast, yogurt, fruit, or glycogen stored in your liver and muscles. If you don’t have enough calories or carbs, your body may start using muscle for energy, but that’s not sustainable, my friend! You need that muscle to run up those hills.

That’s where fat comes in to save the day! Your body breaks down fat into water and carbon dioxide, which you breathe out, sweat out, or pee out.

So, you want to reduce calorie intake while sparing that precious muscle?

One study found that a low-carb diet plus exercise resulted in fat loss for overweight and obese people, but muscle mass was also lost. That’s why I advise a 500- to 700-calorie deficit per day, which will help you lose about a pound a week.

Basically, you don’t have to starve yourself or eat like a rabbit to get lean and mean. Just make sure you’re in a calorie deficit, eat plenty of tasty muscle-building, fat-fighting foods, and get your sweat on.

Proteins Are Essential

Are you ready to get lean and mean?

Well, let’s start with some tasty protein! You can choose from lean beef, like eye of the round or sirloin, eggs, low-fat dairy products, fish, poultry, lean pork, and seafood, or you can go plant-based with beans, lentils, and soy-based products. If you really want to pump up that protein, you can even go to a protein powder or shakes.

Now, you might have heard that animal protein is the way to go, but some research suggests that dairy products (whey protein) and plant-based protein from beans and soy products may impact weight loss more. And if you want to get technical, branched-chain amino acids, like methionine, tryptophan, and the metabolite glutamate, can help you maintain lean body mass and keep you feeling full. But that’s getting a little too technical.

Is High-fat, Low-carb the Way To Go?

Now, if you think that a high-fat, low-carb diet might be the answer, think again, my loyal readers. A study found that it wasn’t better than a well-balanced diet with moderate calorie restriction and exercise for reducing body fat and overall weight in overweight and obese women.

But wait, there’s more! Don’t forget about grains, leafy green vegetables, and fresh or frozen fruit. Whole grains, like rolled oats, whole-grain pasta, and brown rice, can help you reduce body weight and markers of inflammation. And leafy green vegetables and fruits provide potassium for muscle contraction and vitamin C to help reduce inflammation and the production of free radicals after exercise. Plus, they’re low in calories and packed with nutrients.

Eat up that protein, don’t be afraid of carbs, and load up on those veggies and fruits.

Low-carb or Calorie Restriction

Now, you might be wondering if a low-carb diet is better than a calorie restriction diet. Well, it just so happens that in trained, middle-aged men, a low-carb, ketogenic diet compared to a non-ketogenic diet with similar calorie levels was found to have the same impact on body composition, muscle strength, and hormonal and lipid levels.

Let’s get something straight. Eating carbs before a workout doesn’t promote fat loss. So, after exercise, make sure you chow down on some high-carb foods with protein to replenish those glycogen stores.

CONCLUSION

If you want to lose body fat and keep those muscles popping, then focus on a moderate calorie reduction and increase your protein intake to at least 1.2 grams per kilogram of body weight.

And let’s be real, we all know what foods are prone to pack on that belly fat. Say goodbye to sweetened beverages, alcohol, and all those empty calories from chips, candy, and snacks. Instead, opt for lean protein and limit fried foods, heavy cream or cheese sauce, and fast food. This stuff is really obvious, but you’re probably reading  this because you want to know the truth, right?

And don’t forget to hydrate!

Drink plenty of water before, during, and after exercise. And for the love of all things good, get enough sleep! Your body needs it to function properly and to keep those muscles growing.

Now, if you’re feeling overwhelmed or need some extra help, don’t hesitate to reach out.