Chasing Clarity: Health & Fitness Podcast EP. 74: THE BEST RATE OF LOSS TO MAXIMIZE BODY FAT LOSS, MUSCLE RETENTION & BODY COMP OUTCOMES: FAST VERSUS SLOW FAT LOSS, WEIGHT CYCLING & BODY RECOMP
Sep 8, 2023
Discover the pitfalls of extreme dieting and the impact of weight cycling on muscle retention and metabolism. Explore why aggressive dieting can be particularly harmful for women. Learn about the importance of establishing a sustainable fat-loss goal focused on body composition. Dive into the benefits of slower weight loss rates, which enhance muscle preservation and improve adherence to diets. The hosts also share effective coaching strategies for setting individualized weight loss targets.
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Yo-Yo Dieting Makes You Fatter Over Time
- Weight cycling (rapid loss then regain) commonly causes regained fat to exceed lost fat.
- Chronic cycling leads to a fatter, less muscular outcome over repeated diets.
Avoid Crash Dieting And Extreme Restrictions
- Avoid aggressive calorie cuts and whole macronutrient eliminations that cause low energy availability.
- Maintain sufficient calories and protein to protect muscle, hormones, and training performance.
Protect Muscle With Adequate Energy And Protein
- Do not place resistance-trained women into large short-term deficits; even 10 days of severe deficit reduces muscle synthesis.
- Keep protein high and energy availability adequate to preserve muscle and hormones.