How to Eat to Lose Fat and Gain Muscle!

 Calories in vs calories out is the most well known way of approaching weight management.  Consuming (in) more calories than you burn (out) typically results in weight gain.  While consuming fewer calories than you burn, referred to as a caloric deficit, typically results in weight loss.  

But how do you make sure you’re gaining muscle not just fat?  Or, losing fat and not muscle? 

This is where noting macronutrients (protein, fat, carbs) not just calories come in!  Not all calories are created equal (check out this article on macronutrients).

Calories in vs Calories out = weight management
Macro Magic = weight management PLUS body recomposition (fat vs muscle)

Good news: it is possible to lose fat and gain muscle at the same time!  Here are a few LIFTOFF approved strategies to reduce body fat and gain muscle:

1. Keep your calorie deficit small
   Reducing calories or overall intake too much can result in muscle loss and increase in body fat.
2. Get enough protein
   Protein is the building block for muscle. If you want to build muscle, you need to make sure that you are consuming enough protein each day.
3. Eat a protein, carbohydrate, and fat EVERY TIME you eat
   Eating a balanced meal helps reduce the insulin spike roller coaster and helps your body repair muscle and burn fat.

We often underestimate how much we are eating and overestimate our time spend working out!  Getting a personalized plan is the best way to ensure you have the right formula for your body, activity and goals.

To make sure you are on the right track to become a muscle building fat burning machine start with these guidelines:

• Eat 3-5 times a day. Include a protein, carbohydrate, and fat at EACH meal (use this food list to help).
• Begin tracking protein. Women should aim for 100 grams or 5 palm size portions per day. Men should aim for 150 grams or 7 palm size portions per day.
• Limit “unfavorable carbs” (check out this food list) to 1-3 cupped palm size servings per day.
• Keep strength training a priority and make sure you are getting ample rest (sleep!) and recovery (time off) between workouts.

Everybody is different so calculating your specific needs is crucial when trying to achieve body recomposition. Our LIFTOFF Nutrition team can help calculate the perfect plan for you and provide accountability each week with tips and suggestions on how you can meet your goals.  

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