you’ve got the option to, but there are some qualifications.
Building muscle while in a calorie deficit depends on getting enoughproteinand using resistance training.
Your body uses energy even when you’re sitting orsleeping.
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If you are moving orexercising, you use more calories.
you’re able to safely lose weight as long as you’re still getting the nutrients you need.
However, weight loss can include losing muscle mass as well as fat.
That amount varies according to age, weight, general health, and activity level.
If you’re calculating calories, there are 4 calories per gram of protein.
Effective resistance training stimulates the creation of muscle fibers.
First, the exercise breaks down muscle protein, which is called “catabolism.”
That causes the tissue to rebuild, which results in an increase in muscle mass called “anabolism.”
The gain is greater than the loss.
Any exercise that incorporates working against the force of gravity is resistance trainingyou want to make your muscles contract.
Resistance exercise is still key to maintaining muscle mass while dieting, and endurance exercise can also help.
This rule of thumb is disputed and depends on many other factors.
How manycalories a dayshould you aim for?
It depends on age, fitness, activity level, and other factors.
A good quality online calculator can help you determine caloric intake for weight loss.
To preserve muscle mass, aim for about 10% to 35% of your diet to be protein.
Who Can Help in Setting Your Goals?
Consider consulting a registered dietitian or a certified personal trainer to help you set effective and reasonable goals.
2019;11(5):1136. doi:10.3390/nu11051136
USDA National Agricultural Library.Food and information nutrition center.
