Strategies To Make Sure You're Losing Fat, Not Muscle

Is your goal to lose weight? If you think a bit more specifically, you may realize that your goal is actually to lose fat, specifically. How do you guarantee that the weight you lose is fat, not muscle? Here are a few tips to isolate that fat loss.

Work Out

If you want to lose fat, not muscle, then you need to make sure you are using your muscles. Your body is less likely to break them down if you're putting them to use! Do some weight training two or three days per week, or enroll in some workout classes that integrate strengthening exercises. Your gym may even have classes that are specifically designed for those who are trying to lose weight.

Take Vitamin D Supplements

Many people are low in vitamin D. And if you are low in vitamin D, your body will be more likely to burn muscle, rather than just fat. Vitamin D also plays a role in the production of hormones that signal your brain that you are full, so if you don't have enough vitamin D in your system, you're more likely to overeat, which will impede your weight loss. Start taking a vitamin D supplement according to the instructions on the package, or make sure the multivitamin you are taking contains vitamin D.

Stay on a Low-Carb Diet

If you eat fewer carbohydrates, your body will enter a state called ketosis in which it primarily breaks down fat as fuel. There are many weight loss programs you can enroll in that will recommend a specific low-carbohydrate, ketogenic diet plan for you. But in general, you should aim to eat more meats, low-carb veggies, and fatty foods rather than grains and sugary foods. There are also ketone strips that you can use to test your urine and see if you are in ketosis. They're sold in most pharmacies.

Get More Sleep

When you do not get enough sleep, a couple of things happen. First, your body becomes more likely to burn muscle. Second, you're less likely to have the energy to work out, which makes you even more prone to burning muscle rather than fat! Go to bed an hour earlier, stay off your phone at night, sleep in when you can, and just generally aim to get more sleep.

For more weight loss tips to ensure you're burning fat effectively, consider enrolling in a weight loss program. Most people do better in a structured program and with peers to guide them.