Did you know that half of Americans are trying to lose weight?
Even if you’re someone who has a healthy BMI, you may not be happy with your muscle tone. Whether you want to transform from skinny fat to fit or find a way to lose weight without sacrificing your muscle mass, finding the right diet plan can be tricky.
Do you want to learn how to lose fat and keep muscle so you can achieve and maintain your dream body? Keep reading for the ultimate bodybuilders fat loss guide that’s full of expert diet tips.
1. Focus on Lean Protein
If you want to lose weight and keep muscle, it’s important to cut your calories while still giving your muscles enough fuel to maintain their size. This means that getting around 25% of your calories from protein sources should be sufficient for protecting your muscles.
Focusing on eating lean sources of protein like poultry, tofu, low-fat dairy products, and legumes will make it easier to get your body into a calorie deficit to burn through your fat reserves.
2. Stay Fuller for Longer with Whole Grains
Both cardio and strength training are crucial for shedding fat and toning muscles. In order to get through your workouts, you’ll need to make sure you eat enough carbs that can be turned into energy. Whole grains are the best choices to include on your plate because they’re nutrient-dense and satisfying.
When the husk of a grain is removed to create white grains like rice, bread, and pasta, a lot of protein, fiber, vitamins, and minerals are also lost. Many people refer to refined carbs as empty calories because you can eat a bunch without staying full or properly nourishing your body.
Since carbs can tack on calories fast, you’ll want to time your intakes to maximize their benefits. On nights before you work out, be sure to eat some brown rice, whole-wheat bread, or whole-wheat pasta for dinner so your muscles have a lot of fuel to use the next day.
3. Be Mindful of Fat Intake
One of the biggest bodybuilding weight loss myths is that fat is your enemy. If you want to lose fat, it makes sense why you’d be afraid of eating more. The truth is some fats are beneficial in small doses while other types can be harmful in any amount.
Whole fats like avocados, nuts, seeds, fatty fish, and olive oil contain heart-healthy omega-3 fatty acids. In addition to supporting overall wellness, fats can also make your meals or snacks much more satisfying, which helps you eat less throughout the day.
The types of fats you want to try your best to avoid are the refined oils that spike inflammation. If you’re ever in doubt, make sure you read labels and limit or avoid products that contain saturated or trans fats.
4. Don’t Cut Calories Too Much
Creating calorie deficits is the only way our bodies can burn through our fat reserves. If you’re eager to lose weight quickly, you might be tempted to skip meals to create a larger deficit. Not only is this dangerous for your health, but severe deficits can also work against you since your body will turn into a fat-storing machine to preserve itself.
As a general rule of thumb, women should never eat less than 1,200 calories while men should avoid dipping below 1,500. If you work out often, you’ll want to eat even more to compensate for extra calorie losses.
5. Learn the Difference Between Thirst and Hunger
Have you ever eaten a big meal then felt hungry an hour later?
Since our bodies share the same signal for thirst and hunger, it’s easy to overeat and sabotage your weight loss efforts without even knowing it. This is why it can be helpful to drink a glass of water whenever you think you’re hungry. If you still feel hungry after 10 or 15 minutes pass, then you can feel confident that you’re experiencing true hunger and not just thirst.
6. Eat Whenever You Experience True Hunger
Once you learn how to distinguish between hunger and thirst, you’ll need to take care of your body by eating whenever you’re hungry. If you try to wait too long to eat, you could wind up binging during your next meal to overcompensate.
Some people thrive when they eat 7 small meals a day while others enjoy the structure of intermittent fasting. Since there’s research that supports all kinds of different eating styles, it’s helpful to experiment and find a routine that feels the most productive satisfying to you. At the end of the day, it all boils down to creating sustainable calorie deficits.
7. Eat Less on Days You Don’t Work Out
It may sound obvious to eat less on days where you burn fewer calories, but it can be a lot harder than you think. Our bodies have evolved to preserve fat as much as possible to survive, so there will be moments throughout your weight loss journey where it seems like your fat will never budge.
The more we exercise, the more our bodies will naturally crave more foods to avoid a calorie deficit. This is true even for rest days. Although it’s good to eat whenever you feel hungry, it’s also important to choose the most nutrient-dense foods to get the most bang for your buck.
8. Bulk Up Your Meals with Fruits, Vegetables, and Liquids
If you’re struggling with maintaining a calorie deficit, you can revolutionize your weight loss efforts by adding more high-volume, low-calorie foods into your diet. This means that your stomach can feel full without getting bogged down by a ton of calories.
One study showed that participants who ate a low-calorie soup before their meal wound up eating an astonishing 20% less calories than those who skipped straight to the meal. The best part is that the people who ate soup felt just as satisfied as the people who ate more calories with their lunch.
Soups and salads are two of the most helpful dishes that can add a lot of bulk without costing too many calories. Filling up your plate with fruits and vegetables is another way to get full because lots of produce boasts high water and fiber contents.
9. Keep Diet-Friendly Snacks on Hand at All Times
Eating healthy at home is simple when you’re limited to what’s in your kitchen. When you’re out and about, you have tons of tempting food options around you that can slow down your weight loss efforts. Packing your own lunches and snacks is the best way to stay on track. If you ever have cravings for food from restaurants near you, allowing yourself to indulge in moderation can prevent binges.
Fruits, vegetables, and other unprocessed foods are the best things to have on hand, but sometimes they’re not the most convenient. This is why stocking up on healthy, portable snacks is always a great idea.
10. Use a Calorie Counter to Learn What’s in Your Food
As it turns out, Americans are terrible at guessing how many calories are in their food. In one study, a quarter of the participants underestimated their calories by 500 or more.
Counting calories is tedious, but doing it for even a week can give you a better idea of what’s in the food you eat regularly. If you use apps like MyFitnessPal, you also get the added bonus of keeping track of your macros easily to ensure you’re eating enough protein.
11. Adopt a Healthy Mindset and Track Your Measurements
Fitness should be viewed as part of your healthy lifestyle instead of a chore or punishment. Nurturing a positive relationship with your body can help you achieve your goals faster. You’ll be able to make more rational decisions instead of impulsive emotional ones that could do more harm than good in the long run. Treating your body with kindness also means you’ll be more likely to maintain your results instead of falling into a vicious yo-yo dieting cycle.
Since there are a lot of factors that can influence the number you see on your scale, weighing yourself every day or even every week might be too damaging to your mental health. Going to the bathroom, eating a salty meal the night before, and starting a new workout routine can all cause drastic changes that can tip the scale up or down. A more accurate way to keep track of your progress is to take measurements around your body. Seeing the inches shrink consistently over time is a lot more empowering than fearing the finicky scale.
This Bodybuilders Fat Loss Guide Will Give You Impressive Results
If you follow this bodybuilders fat loss guide, you can shed pounds fast without sacrificing your muscle mass. Since losing body fat can be a frustrating journey with highs and lows, remember the be patient and persevere.
Are you ready to transform your health? If so, Supplementor has everything you need to succeed. Explore our blog to find more healthy, fitness, diet, and supplement tips that will revolutionize the way you eat and work out.