Losing fat and gaining muscle is the best way to transform your body and look lean and fit. However, before we get into this, there is one thing we want to highlight. Losing fat and building muscle does not always equate to losing weight. In fact, for the first few weeks, your weight will probably stay the same and you won’t see much difference on the scale. But you will see changes in your body.
The process of losing fat while gaining muscle is known as body recomposition. For many people who want to get in shape, this is exactly what they need. But they think it’s impossible because the requirement to lose fat is a calorie deficit and to gain muscle you need a calorie surplus. It sounds pretty confusing when you say it like that. However, it is very possible and this is how it is done.
Food goals
When it comes to eating, it’s important to know your current status and your goals. If you’re already pretty skinny and just want to look more toned, it’s best to keep your calories at the maintenance level. If you have a lot of fat to lose, make sure your meals keep you in a slight calorie deficit. Lightweight is the key word here. You don’t want to be in a massive calorie deficit because that will only make you feel exhausted and you won’t have enough energy to exercise and build muscle.
Another thing to keep in mind is that protein is your best friend here. It will keep you full, help you build muscle, and is the most important nutrient to keep track of. Your goal is to eat enough protein to build muscle, which is generally about 1.5 grams per kilogram of your current weight. It may not seem like much, but for those who are not used to it this can be quite a challenge, so be sure to start preparing your meals with protein (lean meat, fish, eggs, tofu, tempeh, legumes) and then work around that to add healthy fats (avocado, olive oil, etc.) and carbs (vegetables are your best friends here).
