Listen up, we’ve all done it. You decide enough is enough with your body weight and go on some crazy diet that only lets you consume celery while you jog 10 miles a day. And what do you get? You feel weak, tired, and like the walking dead. It almost makes you regret ever trying to lose weight at all.
Lucky for you, diets don’t always have to make you feel terrible. In fact, if done right, they can actually give you more energy and strengthen your body. Too good to be true? Read ahead to see how.
Calories: Your New Best Frenemy
At the end of the day (or should we say pound), losing weight comes down to eating fewer calories than your body burns off. However, this does not mean starving yourself until you start counting celery sticks in your sleep. In reality, extreme restriction is one of the worst things you can do for your health.
Instead of doing something drastic, try finding a healthy balance that allows you to eat enough food without feeling bloated and gain even more weight back in the process. Shoot for about 300-500 calories less per day than what’s recommended for your body type and activity level.
Protein: The Muscle-Saving Macronutrient
When our bodies aren’t taking in enough food to sustain a normal lifestyle, they start breaking down muscle tissue and fat. As much as we’d love to watch our muscles turn into mush… wait, no we wouldn’t—that’s where protein comes into play.
To preserve muscle mass while on a diet (because I promise—if there’s anything worth keeping around, it’s going to be those strong biceps), aim for about 0.5-0.8 grams per pound of body weight from high-quality sources like lean meats or plant-based options such as beans and lentils.
Strength Training: The Not-So-Secret Weapon
If you really want to keep that muscle where it should be, do not — and I repeat DO NOT — skip strength training. Putting your body through the ringer is the key to telling it “Hey! Don’t get rid of all this hard work!”
Try going for 2-3 full-body strength training sessions per week focusing on compound exercises like squats, deadlifts, presses, etc. Challenge yourself with the weights as much as possible without feeling like you’re about to die.
Nutrient Density: The Quality over Quantity Approach
When on any type of diet (especially one with a calorie deficit), we must eat foods that will really count, or else we’ll feel empty inside (literally). So instead of chowing down on 10 Big Macs every day until you hit your calories limit… wait, no, don’t do that either.
Instead, make sure to load up on lean proteins, fruits, veggies, whole grains, and healthy fats like avocados. These types of food will not only fill you up but also keep your energy levels high throughout the day.
Hydration: The Underrated Energy Booster
When we think about diets or losing weight, water is usually the last thing on our minds. However, staying hydrated is actually one of the most important parts of it all.
A good rule of thumb is to drink half of your body wait in ounces daily. This number can go up depending on how much you exercise or if you live in a hotter climate. Sip on water consistently throughout the day so you never get too thirsty and become dehydrated.
Rest and Recovery: The Secret Sauce
Losing weight and building strength is tough work. And with all that hard effort, you need to give your body some rest and recovery. If you don’t, you’ll run out of energy, and it’ll come crashing down.
Don’t be stingy on sleep. Get yourself 7-9 hours a night, because you will not function without it. You shouldn’t be afraid to take the day or week off when needed. Just like putting in the work is important, so is giving your body the rest it needs.
Mindset: The Not-So-Secret Weapon
Okay so we’ve already covered everything physical about losing weight without getting weak. Now let’s get into that noggin’ of yours. Attitude is everything!
First things first — forget the word diet altogether! Stop thinking of this whole process as a temporary thing. Approach it as creating a new lifestyle for yourself that will benefit you in the long run.
Secondly, don’t expect perfection from yourself. There’s no way you can be perfect with this stuff every single time. Some days are better than others, and that’s okay! Just keep making those small changes and improvements.
Lastly, remember why you’re doing this. Yes, losing weight makes people feel pretty darn good about themselves… but what else? Dig deep inside yourself and understand that this journey of yours will make you feel stronger, more confident, and energetic when it’s all said and done.
With the right attitude, there’s no chance you’ll fail at this goal of yours! Keep pushing through even when times are tough—because they definitely will be!
The Bottom Line
You do not have to feel weak while losing weight — plain and simple! By managing your calorie deficit properly by eating enough nutrient dense foods, staying hydrated, sleeping well enough/resting when needed — all while continuing strength training; there should be no problem for you to get stronger and more energetic while you’re losing weight.
Keep pushing yourself, fuel your body properly, and before you know it that lean badass body of yours will make its way into the mirror. Don’t starve yourself on this journey — just keep eating properly and your future self will thank you later!
