Weight loss should be focused on fat-mass reduction. Unfortunately, many people lose lean body mass---muscle tissue---instead of fat. Insufficient protein intake results in muscle catabolism. To effectively lose weight while retaining muscle requires adequate intake of quality proteins, a reduction of saturated fat in the diet and cardio activity performed at the appropriate intensities.
Tips and Warnings
- Ingest protein in combination with a carbohydrate within 45 minutes post-workout to maximize absorption and speed up muscle repair. Increase water intake to offset the increased intake of protein. Not doing so can overstress the kidneys. Weigh once a week on the same day, preferably first thing in the morning. Aim for weight loss of 1 to 2 lbs. per week
- Always seek medical clearance from a physician before beginning an exercise program.
References
- Exercise, Protein Metabolism and Muscle Growth; Tipton, KD and Wolfe, R.; 2001
- Nancy Clark's Sport Nutrition Guidebook, 3rd ed; Nancy Clark; 2003
- Sports and Fitness Nutrition; Robert Wildman and Barry Miller; 2004
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