This Weight Loss Strategy Shows More Results Than the Scale
The first thing you’ll probably turn to if you’re trying to lose weight is the scale. Common methods for losing weight include exercise, count calories and, in some cases, young. Although some of these strategies may be effective for losing weight, they are not intended to maintain it long term. This is where things get difficult for most people.
Body recomposition is a strategy that involves changing the fundamental composition of your body. It doesn’t happen overnight and requires you to adopt the mentality that the race is won slow and steady. You’ll work on building muscle and losing fat, instead of worrying about what the scale says. If you’re interested in body recomposition, the experts below explain how to do it correctly to get results.
What is body recomposition?
Victoria Petrella, a certified personal trainer with the National Academy Sports Medicine, explains that body recomposition “involves increasing muscle density while decreasing body fat.” The process has more benefits than you might initially think. Petrella says body recomposition also aims “to make the body more efficient at burning fat, even at rest, because increased muscle mass burns more calories than fat tissue.”
In short, body recomposition is a balanced approach over time. This goes beyond using BMI to measure health based solely on comparing height and weight. Rather, the goal is to reduce your body fat percentage without sacrificing muscle health. Many doctors and fitness experts consider it a more holistic approach to achieving your desired physique.
Body recomposition focuses on fat loss, not weight loss
When many people set out to lose weight, they start with one number on the scale and consider it a victory each time the number goes down. In reality, you could be losing healthy muscle and fat, which means you need to create the ideal body composition you think you are. Since body recomposition emphasizes weight gain, you are less likely to experience muscle loss and lose fat.
Petrella finds that many clients are unaware of the need to build muscle density. She says: “In my experience, I have observed that many people overlook the importance of muscle density in overall body composition. » Even though muscle density makes you look more toned, it’s not that simple. Petrella advises: “It’s not just about aesthetics; denser muscle fibers contribute to better physical strength and endurance, which impacts daily activities and overall health. »
If daily weigh-ins stress you out and leave you feeling defeated, switching to a body recomposition plan may offer an opportunity to overcome scale fatigue.
How does body recomposition work?
Body recomposition plans require a variety of body movements to be effective. The Cleveland Clinic says personalized plans often include strength training, cardiovascular (cardio) exercises, and flexibility training. Strength training helps you target areas like your chest, back, legs, and shoulders to build muscle. Meanwhile, doing cardio can help you burn fat, and flexibility training like yoga improves your range of motion.
Body recomposition plans may also require a reduction in calories, but this must be offset by adequate intake of protein and other nutrients. Dr. Michael O. McKinney of the Healthy Outlook Medical Weight Loss Center explains: “Normally, a small calorie deficit is recommended for fat burning, but it must also be supported by protein intake so that muscle is not broken down.”
About what she tells her clients who are working on body recomposition, Petrella says: “On training days, I advise slightly increasing calorie intake with an emphasis on protein and complex carbohydrates to fuel the body and aid muscle recovery.”
Although every body has different needs and you should always talk to your doctor if you have questions about changing your diet, there is evidence to support the idea that increasing protein intake preserves lean body mass. A study published in the Journal of Nutrition found that maintaining enough protein as you age can help preserve muscle mass and strength, regardless of gender. A separate systematic review and meta-analysis of studies on protein and muscle mass also reports a positive relationship between protein and muscle mass. This review concluded that increasing daily protein intake results in small gains in lean mass for training adults.
Long-term perspective on body recomposition
Body composition is the opposite of a fad diet. It takes patience and time to transform your body. The Mayo Clinic recommends creating SMART goals for yourself. These are milestones that are: specific, measurable, achievable, realistic and timely. Instead of saying you’ll “eat less,” make it a goal to stop eating by 7 p.m. and replace your evening chocolates with grapes.
The Centers for Disease Control and Prevention recommends losing one to two pounds per week to achieve lasting weight loss. Petrella agrees, emphasizing: “It’s essential to adopt fitness routines and dietary changes that can be maintained long-term. Quick fixes lead to transient results and potential burnout.”
The lasting effects of maintaining a body recomposition program can include better metabolism, more energy, and better overall health. This strategy is not about deprivation. One meal won’t make or break your goal. Don’t worry about a cheeseburger, because body recomposition is about a larger model, not a single decision.
What is calorie cycling?
Calorie cycling, also called calorie shifting, can help people align their calorie intake with their fitness goals. There are several ways to recycle calories to support metabolism. Generally speaking, this practice is not about limiting food types, but rather about paying attention to when you consume the most calories. One way to recycle calories is to focus on a deficit and then eat normally for a few days. This can prevent your body from starving when you cut calories.
Calorie cycling can also be influenced by your activity level. McKinney, of Healthy Outlook Weight Loss Medical Center, says: “Adjusting the number of calories consumed depending on whether one is exercising or resting is important for supporting performance while allowing recovery as part of an overall body recomposition plan.” » He explains that nourishing your body is vital, even if you want to reduce your overall calorie intake. “During training days, more energy may need to be provided (through diet) so that exercises can be adequately fueled, thereby improving muscle repair.”
Starting with a practical plan can be the key to your success. Alternate which parts of your body you work on and give yourself rest days as needed. A good rule of thumb for achieving body recomposition is to change your mindset from cardio-only routines to strength training. Start with strength training with weight machines, free weight squats, and planks at least twice a week, with 48 hours between sessions. Do cardio three days a week, such as jogging or swimming, and allow yourself an exercise session each week. Feed yourself more protein when you train your muscles intensely.
