American singer Lizzo has sparked a wave of online discussions with her noticeable weight loss, prompting many to wonder about the secret behind her transformation. In response to a fan’s comment speculating whether she used Ozempic or another method, Lizzo shared a post on Instagram saying, “When you finally get Ozempic allegations after 5 months of weight training and calorie deficit.”
Curious about how to safely achieve weight loss with a calorie deficit while incorporating weight training, Indianexpress.com consulted fitness expert Shreedhar Rangaraj to offer insights on this process.
The Importance of Caloric Deficit for Fat Loss
“To lose fat, you need to be in a caloric deficit, meaning you consume fewer calories than you burn,” said Rangaraj, a Fitness Expert at Cult. However, when engaging in intense workouts like weight training, it’s important to do this carefully to protect muscle mass and overall health.
Key Tips for Safe Weight Loss with Weight Training
Calculate Your Caloric Deficit
Start by determining your Total Daily Energy Expenditure (TDEE) to figure out your maintenance calorie intake. Instead of making drastic cuts, aim for a moderate deficit of about 200-300 calories per day. This allows for fat loss while ensuring you have enough energy for strength during workouts.
Prioritize Protein Intake
Increasing protein intake is crucial to preserve muscle mass while in a calorie deficit. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. This will help repair muscles after workouts and maintain lean muscle tissue.
Focus on Nutrient-Dense Foods
Include whole foods like vegetables, fruits, lean meats, whole grains, and healthy fats in your diet. These foods are nutrient-rich, keeping you fuller longer while supporting recovery and energy.
Track Macros for Balance
It’s essential to balance your intake of proteins, carbohydrates, and fats. Carbs fuel your workouts, while fats regulate hormones. Keeping track of your macronutrients helps maintain the right balance for both performance and fat loss.
Incorporate Refeeds or Diet Breaks
Consider taking periodic breaks, such as high-calorie days or 1-2 weeks at maintenance level, to reset your metabolism and boost performance. This prevents the negative effects of long-term calorie restriction.
Common Mistakes That Can Hinder Progress
Rangaraj warns against extreme calorie cuts, which can lead to fatigue, muscle loss, and hinder workout performance. “Many believe that faster deficits lead to quicker fat loss, but this approach often backfires,” she said. “Adaptation and consistency are key.”
Additionally, insufficient protein intake can impair muscle recovery, while cutting carbs too drastically can affect performance during weight training sessions.
The Importance of Rest and Tracking Progress
Rangaraj emphasizes that rest is vital for success in fat loss. Overtraining without proper recovery can lead to burnout and injuries. Moreover, relying solely on the scale can be misleading since not all weight lost is fat. She suggests tracking progress through measurements or photos instead.
Health Risks of Prolonged Caloric Deficit
Rangaraj also highlighted several potential health risks associated with low calorie intake, including:
Decreased energy: Low calorie intake can lead to fatigue and impact workout performance.
Hormonal Imbalances: Chronic calorie restriction may cause menstrual irregularities in women or lower testosterone levels in men.
Increased muscle fatigue: Lack of energy can increase the risk of muscle fatigue and nutrient deficiencies, which may also affect bone health.
Mental Health Effects: Long-term calorie restriction may lead to stress, anxiety, and disordered eating.
Expert Tips for Staying Healthy During a Caloric Deficit
Rangaraj advises paying attention to your body’s signals, such as fatigue or poor performance, which may indicate a need for rest or fuel adjustments. She also recommends getting 7-9 hours of sleep each night to aid recovery and hormone regulation. Staying hydrated throughout the day is essential to prevent muscle cramps and fatigue. Adding salt and lemon to water can help improve hydration and boost energy.
By following these expert tips, Lizzo’s weight loss journey can inspire others to pursue safe, sustainable fat loss through a balanced approach of calorie deficit, weight training, and healthy lifestyle practices.
