Many people engage in weightlifting with one common goal: to build muscles. But there are other people trying strength training to not just become stronger but to shed some extra fat. Michele Fumagalli, a registered dietitian with the Northwestern Medicine and Fit Plate Nutrition, confirmed weightlifting can help cut weight. However, such exercise routine may not be the easiest way for everyone. Through weightlifting, changes in your body may lead to bigger muscles with less fat. That means you would only see changes in your body composition but your actual weight may not change significantly. "If you're starting to weight lift, the ultimate goal is to decrease body fat mass and increase your lean body mass," Fumagalli told POPSUGAR in a report Monday. Muscle gain and fat loss work closely. People with more muscle mass tend to burn calories even when not actively exercising. To further enjoy the benefits of weightlifting, you should check what you regularly eat. Diet can also play a key role in maximizing your fat loss. According to Fumagalli, people should combine weightlifting with good hydration and the consumption of enough calories, protein and vegetables. "If you're not feeding your body enough, it almost sees it as a famine. It's going to hold on to your fat reserves instead of burning them," she said. Fumagalli suggested eating fruits, vegetables and omega-3 fatty acids to support fast muscle recovery. She added people should avoid being dehydrated as it weakens the muscles. For the fat-burning part, replacing starchy carbs with vegetables could help that belly stay at the right size. Fumagalli recommended limiting starchy carbs, like quinoa, whole wheat pasta or sweet potatoes to a single meal within the day. The other two meals should include vegetables and other fat-burning food. What to Eat While Doing Strength Training Fumagalli suggested a breakfast with fruit-filled oats and open-faced breakfast sandwich, while lunch should include spring greens with cottage cheese, blueberries, quinoa, almond slices and balsamic vinegar along with an open-faced sandwich made with turkey, cheese, mustard, tomato and lettuce. You should also enjoy snacks with Greek yogurt, hard-boiled eggs, cucumber-red pepper slices, an apple and a tablespoon of peanut butter. The fat-burning process continues until the end of the day, with your dinner that should include baked chicken or ground turkey with veggies, whole wheat pasta and tomato sauce. Weightlifting should be combined with a good diet to see faster and better results, according to health experts. Pixabay Source
