Most people knowingly or unknowingly damage their muscles while losing weight. Actually, you can lose weight by exercising without damaging your muscles. So let us tell you everything about it...

Many methods are tried to lose weight. People try everything from expensive diet plans to unique exercise tricks. But it has been seen that most of them adopt the wrong methods and due to this, muscles also start weakening along with fat in the weight loss journey. Loss of muscles is a big loss because it is not easy to recover them again. In fact, not only wrong exercises but also if the dieting methods are not right, then muscles start getting lost. Reports have revealed that people follow intermittent fasting or keto diet without the advice of an expert, due to which there is a deficiency of many nutrients including protein in the body.

In such a situation, serious problems like headache, weakness or dizziness, low BP start occurring. According to a research by PubMed , many mistakes made in dieting or exercise have a greater impact on the muscles. In such a situation, the risk of muscle loss increases. We are going to tell you about some such methods which will not only lead to weight loss but will also keep problems like muscle loss away from you. Let us tell you about them..

Try these methods to retain muscles during weight loss

focus on strength training

If you do not want to lose muscle, then focus on your strength training. It is important to maintain muscle during fat loss training. Include workouts like squats, deadlifts, bench press and step in your routine. Prepare a routine for at least two to three strength training sessions every week. Strength training builds muscle and speeds up the process of fat loss. Combine weight training and high-intensity exercises with the treadmill.

Take care of protein diet

Protein is most important for muscles. Protein is essential for muscle repair and growth. During weight loss, high protein intake is important to maintain muscle mass. Target a daily protein intake of 1.6 to 2.2 grams of protein per kilogram of body weight. Include fish, eggs, dairy products, legumes and low-fat meats in your diet for high protein.

Pay attention to the quantity of calorie deficit

While losing weight, the most important thing to keep in mind is that you reduce calories as much as possible. It is said that you have to lose more calories than you gain. But burning too many calories can damage your muscles. It is considered good to burn about 500 calories daily. This reduces weight and also protects the muscles.

Cardio Exercises

It is very important to do cardio exercises properly to lose weight. Although cardio exercises reduce calories a lot. But doing too much cardio can damage your muscles. Especially if you do not eat enough nutritious food. In such a situation, to deal with this problem, you can do some cardio exercises like cycling, walking on the road. For health, a target of walking for a total of 150 minutes every week is considered to be right.

Manage stress

It is very important to manage stress in our lifestyle. Stress is harmful for both mental and physical health. Taking too much stress causes hormonal changes which will affect your weight loss journey. In such a situation, it is important to balance stress.

Stay hydrated and get enough sleep

Keeping the body hydrated improves our digestive power and is essential for weight loss. Water should be drunk as per the requirement throughout the day. Apart from this, it is important to get enough sleep. It is important to give rest to the body along with exercise so that you are ready for the new target the next day. Also, good sleep is necessary for muscles.