Written by: Christina Lim, NASM-CPT,CES @tinaroni
Losing body fat and increasing muscle mass is about more than eating less and moving more. It’s easy to overdo the diet and the exercise if you don’t know where you need to be. If you’ve tried a fad diet or two, or have lost weight successfully only to gain it back, then you know there is no quick fix, no simple one-size-fits-all approach, and that a hard-won lean body can be difficult to maintain.
Perhaps you’ve become skeptical when a new weight loss tactic is marketed as an easy solution to ‘shed the pounds fast and keep it off forever’. (In fact, we’re now learning that a lot of those rapid weight loss methods may be dangerous for your health.) Maybe you did incorporate some healthy lifestyle habits, though, and you’d like to have another go at it, and aim for more longevity.
Trimming excess body fat and adding lean mass can be challenging. It requires consistency and several lifestyle changes over weeks and months, which can be well beyond a period of black-or-white rules and mere willpower.
But it shouldn’t require suffering day-in and day-out. You don’t need to starve. You don’t need to choke on apple cider vinegar. You don’t need to eat grapefruit or raw food or switch to a liquid diet for the rest of your life.
Here are our Top 10 tips for losing body fat and increasing muscle mass.
Tip 1: Take measurements
In order to track your progress, it’s important to first have a baseline for comparison. Measuring your body fat, lean body mass, and resting metabolic rate (RMR), using CustomFit SF’s in-house DEXA scanner, as well as taking body circumference measurements (this can easily be done with a tape measure) can help you see clearly how the numbers change over time, where the changes are occurring, and whether any variables - such as nutrition, rest, and exercise - need adjustment.
The DEXA body composition scan also differentiates between fat types: subcutaneous fat (which acts as stored energy) and visceral adipose tissue (VAT) -- which is a pathogenic fat that can contribute to heart disease, hypertension, and cholesterol abnormalities. VAT is, however, more easily converted to fatty acids and reduced by healthy diet and regular exercise than subcutaneous fat on hips or thighs, according to a study done by Harvard Health.
For circumference measurements, we recommend the following areas (with separate measurements for left and right sides): neck, upper arm (at the widest portion), bicep (midpoint between elbow and shoulder), chest (widest part), waist (narrowest part), hip (widest part, over the fullest part of the butt), upper thigh (widest portion), mid-thigh (midpoint between lowest part of glute and back of knee), calf (widest part).
Note: We recommend that you do not rely on a body weight scale alone as a tool for progress tracking as it does not distinguish body fat, lean body mass, undigested food, or water weight, nor does it show you exactly where the weight changes are occurring. It can even seem like you’re not losing body fat when indeed you are! For example, if you add muscle mass, but lose body fat, the scale may show the same number -- or more! -- because muscle weighs more than fat (it’s more dense though, so you could look more trim in the mirror).
Tip 2: Eat slowly
Thanks to several recent studies we now know that rushed eating contributes significantly to weight gain. Those who habitually eat fast are 115% more likely to be obese than slow eaters. The problem is that eating quickly doesn’t give your brain enough time to register that you’re feeling full and send out the proper hormone signals to stop hunger. This causes you to overeat and feel “stuffed”. Taking time to eat more slowly not only decreases your caloric intake, but also aids in digestion and nutrient absorption. Mindful eating without distractions such as a television or computer can also help you to take your time in enjoying your food!
Tip 3: Do your cardio on most days
Between thirty and sixty minutes of aerobic activity on most days of the week can assist in increasing caloric burn so you can achieve the caloric deficit necessary for fat loss. It is also important to have a strong baseline of aerobic capability in order to strength train well, which is highly recommended as part of a weight loss training program. After a strength training session, twenty minutes of steady-state or HIIT cardio may suffice to boost fat loss as glycogen stores would likely already be depleted. Regular aerobic exercise not only boosts metabolism, it keeps the heart healthy and supports better quality sleep, stress reduction, and brain function.
Located on Market Street in downtown San Francisco, CustomFit SF is a fully-equipped state-of-the-art gym, with varied cardio equipment that you can use for your daily training. Come visit us today!
Tip 4: Sleep better
According to the CDC, 35% of Americans get fewer than seven hours of sleep each night, which is considered an inadequate amount for general health and well-being. Inadequate sleep is linked with weight gain (41% increased obesity risk) and higher BMI in adults. It also can increase your RMR, appetite and daily caloric intake, as well as daytime fatigue -- making it difficult to exercise regularly, as Healthline reports.
How much sleep is necessary to support weight loss? The National Sleep Foundation recommends between seven and nine hours per night for healthy adults. If you’re having difficulty getting to bed a little bit earlier, you might try limiting your light exposure (including blue light on cell phones, laptops, and television screens) in the few hours closest to bedtime, making sure you get your exercise in, eating more than 3 hours before bedtime, or taking a hot bath or shower.
What’s more, sleep is absolutely essential for recovery from strength training. When you train with weights, you create small tears in tissue and muscle fibers. During sleep, your body releases growth hormone, allowing these tears to be repaired, and new cells to be made, making you stronger.
Tip 5: Strength train
Strength training, or resistance training, whether it’s using free weights, machines, cables, or bands, not only contributes to gains in muscle mass and bone density, it also helps torch body fat! It does this by raising your metabolic rate for up to 48 hours post-workout, thanks to its greater oxygen requirements during and post-workout (we call this the excess post-exercise oxygen consumption or EPOC effect).
Want to maximize the benefits of weight training, or don’t know where to start? If it’s possible within your budget, we highly recommend hiring a personal trainer or coach (hit us up here), so they can make sure you are safely completing the best exercise programs for your goals. They will be able to write exercise programs for you and teach you everything you need to know about executing them. They are also a consistent source of motivation, an accountability partner, and resource for you if you have questions along the way.
Tip 6: Cut alcohol
Just as snacking too much can get in the way of you staying in a caloric deficit and trimming body fat, cutting alcohol can as well -- by slowing down the process by which your body loses body fat. At the end of the day, it comes down to efficiency. You are working hard to make long-lasting lifestyle changes so that you can get to a leaner, toned body -- one that you can keep for a while -- so why jeopardize it by having too many drinks throughout the week? If you’re stressed out and using alcohol as a solution, perhaps it’s worth considering changing this habit and using a behavior that is more health-promoting as your coping mechanism -- such as meditation, taking a walk, reading a book, or exercise.
Tip 7: Increase intake of fruits, vegetables, fiber, and protein
If the goal is to eat less so that the body uses your fat stores for energy, it’s easy to buy into the idea of highly restrictive eating, including cutting out entire food groups, drinking liquids only, or using sub-1000-calorie meal replacement programs. We’ve seen fad diets turn into crash diets for many people. Maybe you’ve experienced some weight yo-yo-ing yourself.
The truth is, you don’t need to starve in order to be in a caloric deficit. Eating whole foods is extremely helpful here. Of course, it’s of major importance when it comes to eating nutritiously, but it’s also hugely beneficial in maintaining healthy hormone levels and gut microbiome, as well as gastrointestinal wellness, and, importantly, it leaves you feeling more full -- without the extra calories that snacks, sugar, sodas, and packaged foods contain (and the inflammation the ingredients in these foods bring!).
If you’re looking to add muscle mass, it’s vital that you consume enough protein each day to support the muscle repair process. The National Academy for Sports Medicine recommends a protein intake of 1.6-2.0 grams per kilogram of bodyweight each day for strength, power, and muscle gains.
Tip 8: Eliminate sugar
Reduce and completely eliminate added sugars from your diet if possible (these are different from naturally-occurring sugars, such as those found in fruit). These “simple carbs” wreak havoc on your energy system, causing crashes and inflammation, and increase your chances for high blood pressure and heart disease.
We recommend you read food package labels to ensure there are no added sugars (honey, maple syrup, cane sugar, fruit juice concentrates, molasses, agave, sucrose, dextrose, maltose -- these are all sugars!), and choose unsweetened options when possible.
Tip 9: Portion control your meals
Calories that go in do need to be measured to stay below your maximum for fat loss. The food scale will always be most accurate, and when you’re doing the cooking, the calculations will be most accurate (it can be very difficult to measure restaurant-cooked or delivered food). If you are opting for a more friction-less method for measuring serving size as you prep your meals, you can use the “hand” method (palm-sized protein, fist-sized veggie serving, thumb-sized fats, and cupped-hand of carbs, with double the quantity for men).
It’s also supremely important to know how many calories you should be eating, and the ideal macronutrient breakdown that supports fat loss and muscle gain (or for whatever your goals are). These requirements are best calculated using your RMR (or BMR, basal metabolic rate -- these two are interchangeable). The Harris-Benedict formula is often used for this.
If you’d like assistance in determining the ideal caloric intake and macronutrient breakdown for you, feel free to contact us so you can speak with our in-house nutritionists and dietitians who are happy to help.
Tip 10: Practice gratitude
Your mindset as you go through these lifestyle changes can determine whether you are able to maintain these habits for the long-term. How is your mental and emotional state on most days? Are your food habits affected by your state, and can these be improved? If food is regularly being used to address stress or negative emotions, it’s important to examine the deeper issues that exist and choose healthier solutions as the appropriate responding behavior to avoid forming bad habits that can sabotage you (for example, journaling or calling a friend when distressed instead of eating a chocolate bar or having a drink). Consider ways to decrease stressors and/or ways to release stress in your day-to-day routine.
Having a gratitude practice is one way to get started with raising awareness of your emotional state and grounding yourself with a positive perspective (which, in turn, can affect how you do everything you need to do for the rest of the day). To do this, as soon as you wake up each day, start by journaling or saying out loud three things you are grateful for. They can be anything -- big or small. Commit to doing this for thirty days, and take notice of any changes in your thought patterns, behaviors, or habits.
Whether you are focused on your physique, strength, endurance, athleticism, or energy levels, it can help to become educated on various ways to optimize your habits, nutrition, sleep, stress management, and exercise routine to achieve your goals. There isn’t a one-size-fits-all approach that works when cutting body fat or working on muscle gains, but this article is designed to provide some high-level tips that can guide you as far as nutrition, exercise, and mindset. Every person has a different starting point, however, so if you feel you need help, we suggest you speak with a trained professional.
If you want to schedule a DEXA scan, speak with a nutritionist or dietitian to figure out your caloric needs, or consult a personal trainer or coach on your exercise program, feel free to reach out using our Contact Form and the team at Custom Fit SF will set you up with someone who can help!
About Custom Fit SF
Custom Fit SF is San Francisco’s premier personal training facility, with two studios totaling approximately 4,000 square feet. We’re located at 1844 Market Street. We have complimentary towels, a shower, lockers, air conditioning, great music, easy Muni access, street parking, and an incredible amount of natural light. Our staff is fully vaccinated, and we maintain stringent COVID-19 cleaning protocols for everyone’s safety. We’ve got an arsenal of specialized equipment ready for your personalized program. Come check us out! Fill out the intake form here.
*Disclaimer: Women who are pregnant or possibly pregnant are not advised for a DXA scan. If you are not able to determine the safety of a DXA scan, do not do it without having cleared it first with your physician. The suggestions included on this website are not a substitute for medical advice. You are responsible for seeking medical advice and attention as appropriate.
