"Reducing fat without reducing muscle mass" is definitely the result that everyone who works out wants! What can be done to achieve the goal? How much should calorie intake be reduced? However, if you want to lose fat and maintain muscle at the same time, the key is to reduce the calorie intake of 10-20%, instead of the usual figure of reducing 300-500 calories, which you often hear, and it must be adjusted by the total daily energy consumption (TDEE). This relatively moderate reduction in calorie intake creates red energy, which can avoid slowing metabolism, because the body will automatically judge and cope with the reduction of calories by oxidizing more fat. If you greatly reduce your calorie intake in order to lose weight quickly or lose fat, your body will not only release a lot of fat to supply energy, but also slow down metabolism because of metabolic adaptation, which is also a protective mechanism of our body.
Should everyone reduce their intake of 300-500 calories to lose weight and fat? A study found that when we go on a calorie-restricted diet, the metabolic rate of the body will be lower than the metabolic rate that can be released when we lose weight. In addition, when the body is deficient in calories, the body will increase protein oxidation, which may lead to the loss of muscle tissue and the decrease of basal metabolic rate.
According to the theory of exercise physiology, if you consume 4,500 calories, you will basically consume about 0.5kg of fat, because 1g of fat will produce 9 calories, but in fact, the operation of our human body is not that simple, because the reduction of fat depends on the original calories, for example, men consume 2 1 0,000 calories per week/women consume 6,000 calories per week. If two people start to reduce their calorie intake by 4,500 calories per week at the same time, it becomes a male16,500 calories per woman/9,500 calories per week. According to the above, if you consume 4500 calories, you will basically use about 0.5kg of fat, so will both people lose 0.5 kg of fat? The answer is no!
Reduce calorie intake. Everyone should reduce TDEE by 10-20%. This is because men reduce their calorie intake by about 2 1%, so it is possible to successfully lose 0.5kg of fat every week; However, a woman may lose 0.5kg of fat in the first 1-2 weeks, and then lose a lot of muscle mass. This is because her calorie intake has decreased by about 32%. Therefore, the body began to start the protection mechanism to reduce fat consumption, and then converted it into protein consumption to meet the needs of our daily body operation. This situation will be very serious; In addition to metabolism and muscle consumption, it will also slow down fat consumption.
Conclusion Therefore, in order to effectively reduce fat and maintain scarce muscle mass, special attention must be paid to reducing the percentage of calories. According to the data of TDEE, reducing 10-20% calories will be the best calorie intake ratio without excessively affecting metabolic efficiency. The data ratio of 10-20% may not make you lose 0.5kg of fat per week, but it may become 10 day, but at least you lose fat instead of muscle mass, so don't think that you can lose weight by eating less or 300-500 calories per day. Only by using more accurate and scientific methods can we lose weight more efficiently and healthily.
Reference//Prevention, Daily Burning
Editor//David