Effective weight loss is about more than just cutting calories. It’s about balancing diet and exercise, which will boost your metabolism and preserve muscle. A healthy diet, full of macronutrients and micronutrients, will help your body function optimally.
Plan your meals based on your daily calorie needs, depending on your body composition, basal metabolic rate (BMR), activity level and training goals.
How to lose weight safely and keep muscle?
Here are 5 practical tips for losing weight safely and keeping muscle:
1. Get enough protein
Protein is the “building block” of muscle and helps you avoid storing excess fat.
Suggested foods: eggs, chicken, fish, milk, beans, nuts and seeds.
Tip: Add protein to every meal to keep your body nourished and full for longer.
2. Choose complex carbohydrates
Complex carbohydrates provide steady energy and fiber, helping you maintain endurance during exercise and control hunger.
Suggested foods: whole grains, fruits, fresh vegetables.
3. Add salad to your meal
A salad rich in green vegetables will provide fiber, helping you stay full longer and limit overeating.
Tip: Combine salad with a protein source in your meal to increase effectiveness.
4. Choose snacks rich in protein and fiber
Instead of sugary or fatty snacks, choose nutritious snacks.
Suggestions: bean sprout salad, egg salad, chicken salad, or blanched vegetables.
Tip: Smart snacking helps you control calories and maintain muscle.
5. Replace fried foods with nuts and seeds
Instead of chips, crackers, or sugary snacks, choose roasted nuts or roasted seeds.
Examples: almonds, walnuts, roasted makhane, roasted chana.
These foods provide protein, healthy fats and fiber, helping you feel full longer without affecting your muscles.
In short, losing weight safely is not just about eating less, but also about choosing the right foods, maintaining protein and fiber, combining reasonable exercise habits to protect muscles and gradually reduce excess fat.
