Nutrition Tips to Consider to Lose Fat and Build Muscle
In order to build muscle and lose fat, you'll need to make sure you have an exercise regimen that will help you achieve those goals. Here's a four-week workout plan to get you started.
To help you stay on track with your nutrition, Nikki said to start paying attention to your portion sizes. "It's easy to overeat, even the right foods, so stick to the basic portion sizes based on your hand. You'll also want to ensure your diet is balanced. Instead of focusing on one nutrient, like protein, Nikki said you need a balance of fats, proteins, and carbohydrates.
You've also got to make sure that you're eating. Yes, we're talking to everyone who is preoccupied with meeting deadlines and skips meals. "Timing throughout your day helps keep the metabolism regulated; skipping meals will slow the metabolism and thus cause weight gain," Nikki explained.
Your metabolism is what allows your body to conduct daily functions, from mundane tasks like sneezing to more complex processes such as brain functions. According to Nikki, the more efficient your metabolism is at a resting state, the better your body will utilise that energy. An efficient metabolism combined with consistent exercise will promote weight loss, she explained.
When you skip meals, your body doesn't receive the energy it needs to function properly, improve your metabolism, and help you lose fat. "If you do not feed the body energy, then it will start to conserve what you do give it and store it as fat," Nikki said. The minimum amount of calories you'll need to eat in a day will depend on your resting metabolic rate, the amount of calories your body needs to perform basic functions before physical activity.
In order to find out that number, you'll need to work with a specialist at specialised clinics or a hospital. From there, you'll be able to determine your calorie needs based on your activity level and goals with their help or by using the Harris-Benedict equation.
Finally, plan your meals at the beginning of each week. "Write down four to five main menu items and have it ready in the fridge to grab and cook," she said.
Losing fat and building muscle won't happen overnight, but a good nutritional plan and exercise program will have you on your way to accomplishing your fitness goals. We highly recommend speaking with fitness and nutrition experts for a more individualized program.