Lose weight, gain mass or reduce measurements: difference and how to do each –

Here’s the obvious but hard truth: To change your body, diet and exercise are the way to go, whether your focus is on shedding pounds, gaining muscle, or shaping your body. Only they can help you reach the expected result and must walk together.

“Ideally, the diet should have specific strategies based on the moment of training, offering the ideal nutrients at the ideal times” says the sports nutritionist Deborah Lestingi. Known as “nutrient timing”, the exercise generates some physiological changes that benefit from this strategy, when well applied. Thus facilitating the process and reaching the goal more efficiently (weight loss, performance improvement, muscle mass gain, etc.)

But which food and exercises to invest in according to the goal? Before answering this question, it is worth remembering that each body is a universe that will respond in a unique way. There are many factors (such as biotype, a body composition, phenotype) that prove that what works for some, will not necessarily work for others, so it is important to consult your doctor for specific help.

To lose weight

Caloric deficit + aerobic activity

The nutrologist Ana Luisa Vilelarecommends for weight loss to invest in a diet of restricting calories and increasing medium- to high-intensity aerobic physical activity, such as jogging, cycling, or brisk interval walking.

“Losing weight requires a serious level of consistency and understanding, and the rule of thumb is a 500-calorie deficit, and that falls within the National Academy of Sports Medicine (NASM) guidelines. But, it is only valid for those whose focus is simply on weight loss”, explains the doctor.

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Including foods with low energy density is recommended so that it is possible to eat more, but without consuming too many calories. Morango, watermelon, pumpkin, watermelon, cassava, lean meats, low-fat cheeses such as cottage are some alternatives. “In addition, it is interesting to associate the consumption of protein sources with fiber sources. In addition to the countless benefits about maintaining lean mass and intestinal improvement, it is a combination that offers a lot of satiety. Whey Protein with oats is a good example”, adds Deborah.

Cutting out salt and processed foods can facilitate the process, as well as consuming foods rich in potassium, such as salmon and spinach, which help to deflate.

To gain muscle mass

Caloric increase + strength activities

In this case, hypercalorie and increased carbohydrate consumption should be prioritized and bodybuilding and strength activities are the duo to invest in.

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“It is interesting that we include calorie-dense foods to facilitate the execution and avoid gastric discomfort due to the high volume of food. Foods like tapioca, pasta, whole peanut butter, granola are good examples”, says nutritionist Deborah.

The menu of those who want to gain muscle mass should also be full of proteins, as they are what will allow muscle growth, and it is important that these foods are well distributed throughout the day. “It can be meat, fish, chicken, cheese, eggs and milk and derivatives, beans, peas, lentils, peanuts and chickpeas” says Ana, who also recommends good fats (avocado, olive oil, olives, peanuts, linseed, chestnuts, fish such as tuna, sardines and salmon).

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And all this effort is of no use if water consumption is not up to date. “it is very important to stimulate hypertrophy, because for muscle cells to grow, more water is needed to fill their larger size”, concludes the nutrologist.

Sugar and ultra-processed foods should be avoided so as not to stimulate fat gain in the body, since the diet of those who want to gain muscle mass is already high in calories.

to lose measures

By reducing the level of weight in your body, you reduce measurements, so a healthy diet with a low carbohydrate index is the most suitable and many of the tips for losing weight can be applied to reduce measurements as one is a consequence of the other. The nutrologist Ana Luisa Vilela gives some tips on which foods to bet on during the process:

Cinnamon: has the ability to mimic the activity of the insulin of the body. Thanks to her, it is possible to stabilize the blood sugar level and avoid the dreaded spikes;

Rye bread: that cereal regulates the level of sugar in the blood, increases the feeling of satiety;

Oil: helps the body not to accumulate fat in the abdomen, regulates blood cholesterol and promotes weight loss.

Bitter chocolate: 30g of is good for your health, quenches cravings for sweets and stimulates the digestive system;

Coffee: accelerates the metabolism, satiates and is a good diuretic.

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