Accelerating Weight Loss and Muscle Gain: Nutrition Tips for Students

Weight loss, fat reduction, muscle gain?

Hello, nutritionist.
Recently, my measurements at the health center showed 154 cm and 59 kg, with a BMI of 24.9, a body fat percentage of 37.4%, fat mass of 22.1 kg, fat-free mass of 36.9 kg, total body water of 25.4 kg, and a visceral fat rating of 6.
I have been running for at least 6 hours, 5 days a week, and controlling my caloric intake.
This is the second week of measurements, but I feel like I'm losing weight too slowly, my muscle mass is decreasing, and I'm worried about hitting a plateau.
I want to accelerate my progress as much as possible.
I've heard that to gain muscle, specific exercises and an increase in caloric intake are necessary, but I'm currently focused on weight loss and my studies, which is overwhelming.
Since I can't use the treadmill in my dorm whenever I want, I would like to ask how to speed up my weight loss plan and what dietary adjustments I should make for muscle gain in the second half of the semester.

Currently, I have a rough plan: 2 boiled eggs, 1 full-fat long-life milk, 1 unsweetened soy milk, 2 servings of vegetables, 2 servings of duck blood, and 2 servings of enoki mushrooms, all boiled with 1 teaspoon of chili sauce (I really can't eat it without flavor).
This is my plan at home, but I stay at school for 5 days, and outside, a plate of steamed vegetables costs 30 TWD, which is less than a serving, so I hesitate to buy it due to my frugal habits.
Also, could you please tell me if convenience store foods with labels are slightly better than restaurant meals that have no nutritional information? I once estimated that a bento box was around 1,000 calories, and thinking back on it, I still feel uneasy...
because at that time, I just thought it was filling and not too expensive.

Yue, 20~29 year old female. Ask Date: 2017/03/08

Dr. Cai Xiuwen reply Nutrition

Hello! Weight loss is not something that should be rushed; losing weight too quickly can harm your health and ultimately be counterproductive.
Weight loss requires a reduction in caloric intake, but it is essential to consume enough calories to maintain your current weight.
If you aim to gain muscle, you also need to ensure adequate caloric intake; otherwise, the protein you consume will be broken down for energy, preventing you from maintaining or building muscle mass.

Most body fat scales measure body composition through bioelectrical impedance, which can be influenced by hydration levels, so they should only be used as comparative reference values.
Additionally, measuring waist, hip, arm, and leg circumferences, as well as subcutaneous fat, can provide useful references.
Based on your plan, it seems that your carbohydrate intake at home is insufficient.
Carbohydrates are the fastest and most abundant source of energy for the body, so it is recommended that you regularly include staple foods like rice, aiming for at least an 80% full serving.
If you only consume the high-protein foods you have planned without rice, even though it may seem like you are eating four servings of protein in one meal, the lack of caloric sources will lead your body to break down the protein you consume for energy.
This not only prevents muscle gain but also results in excessive nitrogen waste, which can burden the kidneys.
For your health, I hope you understand that a balanced and regular diet is the foundation for maintaining health.
During busy academic periods, it is crucial to pay attention to a balanced and healthy diet to support cognitive function.

I recommend the following:
1.
If you live on campus, follow the balanced diet provided by the school.
If the food is too greasy, consider removing the skin and rinsing it before consumption.
2.
Just because a food item has a nutritional label does not mean it is healthier.
Nutritional labels are meant to inform you about what you are consuming and what may be lacking, not just to control caloric intake.
When dining out, aim for one bowl of rice, 2-3 tablespoons of lean meat, half to one bowl of vegetables, and a serving of fruit after the meal.
If you live off-campus and want to eat healthily without spending too much money, consider preparing a week's worth of vegetables such as tomatoes, cucumbers, bell peppers, seaweed, and more durable fruits when you go home.
I believe your family will be happy to help you prepare these since you value your health.
3.
In fact, weight loss and muscle gain are not mutually exclusive.
Your goal should be to reduce body fat percentage while increasing muscle mass.
However, it is important to note that the human body requires a certain amount of fat; having lower body fat is not always better.
This response is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.
Wishing you peace and health!

Reply Date: 2017/03/08

More Info

To effectively accelerate weight loss while simultaneously promoting muscle gain, it is essential to adopt a balanced approach that incorporates both dietary adjustments and exercise strategies. Based on your current measurements and concerns, let's delve into some practical tips and insights that can help you achieve your goals.

Understanding Your Current Situation
Your current BMI of 24.9 indicates that you are at the upper end of the normal weight range, but your body fat percentage of 37.4% suggests that there is room for improvement in body composition. The fact that you are experiencing a decrease in muscle mass while trying to lose weight is a common concern, especially when caloric intake is too low or not balanced properly.

Nutrition for Weight Loss and Muscle Gain
1. Caloric Intake: While you are focused on reducing calories to lose weight, it is crucial to ensure that you are not cutting too many calories, which can lead to muscle loss. A moderate caloric deficit (around 500 calories less than your maintenance level) is generally recommended for sustainable weight loss. This allows for fat loss while preserving muscle mass.

2. Macronutrient Balance: To support muscle gain, you need to ensure adequate protein intake. Aim for at least 1.2 to 2.0 grams of protein per kilogram of body weight. Incorporate lean protein sources such as chicken, fish, tofu, legumes, and dairy into your meals. Carbohydrates are also essential, especially for energy during your workouts. Include whole grains, fruits, and vegetables to provide the necessary fuel for your body.

3. Meal Planning: Your current meal plan seems to lack sufficient carbohydrates, which are vital for energy. Consider adding a serving of whole grains (like brown rice or quinoa) to your meals. For example, you could have a bowl of brown rice with your vegetables and protein. This will help maintain energy levels and prevent muscle breakdown.

4. Healthy Fats: Don’t shy away from healthy fats, as they are essential for hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil in moderation.

5. Hydration: Staying hydrated is crucial for overall health and can aid in weight loss. Aim for at least 8-10 cups of water per day, and consider drinking water before meals to help control hunger.

Exercise Strategy
1. Strength Training: Incorporate strength training exercises at least 2-3 times a week. This can include bodyweight exercises (like push-ups, squats, and lunges) or resistance training with weights. Strength training is vital for building muscle and can help counteract muscle loss during weight loss.

2. Cardiovascular Exercise: While running is an excellent form of cardio, consider varying your routine with other forms of exercise such as cycling, swimming, or interval training. This can help prevent plateaus and keep your workouts engaging.

3. Rest and Recovery: Ensure you are allowing your body adequate time to recover. Overtraining can lead to fatigue and hinder muscle growth. Aim for at least one rest day per week.

Eating Out and Budgeting
When eating out, it’s wise to choose options that are lower in calories but still nutrient-dense. Supermarkets with nutritional labeling can be a better choice than restaurants without clear information. Look for meals that include lean proteins, whole grains, and plenty of vegetables. If you are concerned about the cost of healthy foods, consider meal prepping on weekends to save money and ensure you have nutritious options available throughout the week.

Conclusion
In summary, to accelerate weight loss while promoting muscle gain, focus on a balanced diet rich in proteins, healthy fats, and carbohydrates, alongside a consistent exercise routine that includes both cardio and strength training. Monitor your progress, and remember that sustainable changes take time. If you find it challenging to manage on your own, consider consulting with a registered dietitian or nutritionist who can provide personalized guidance tailored to your specific needs and goals.

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