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How To Lose Weight and Gain Lean Muscle Mass Fast

How To Lose Weight

Are you trying to shed unwanted pounds and get lean without success? Would you like to turn things around and get quicker sustainable results? If you answered yes to the above questions, I’m going to be showing you just how to do that naturally. My method doesn’t involve using weight loss supplements, steroids, and other similar remedies for that matter.

Don’t get me wrong though, I’m not disputing these solutions in any way. My intention is simply to show you how to attain your health and fitness goals by eating the right foods and dehydrating adequately besides training appropriately. Having said that, let’s roll:

1. Eat Particular Fruits

Did you know that there are over two thousand types of fruits? Surprisingly, we use only about 10% of those. Whether that’s so because of lack of knowledge or any other reason is a story for another day. What’s worth learning today is that fruits can be very helpful when it comes to weight loss. 

According to experts, the best fruits to consume for weight loss are; banana, pineapple, watermelon, pear, grapefruit, lemon, orange, avocado, pomegranate, tart cherry, and strawberry, Also, blueberry, apple, guava, and papaya are good for that job. 

What’s more, some of those fruits offer a very crucial added benefit which is to promote lean muscle mass. Besides shedding the extra pounds, eating avocado, berries, grapefruit, watermelon, papaya, and banana will help you get lean and toned fast. 

The beauty of fruits is that they are so broadly pairable that they can be included in breakfast, lunch, and dinner, unlike other foods. Having said that, there are several amazing ways in which you can consume your fruits. For example, you can add them to your cereals, have them in the forms of juice, smoothie, or salad, or just eat them normally. 

Healthy Food Salad

2. Make Sure Your Lunches and Dinners Contain The Right Vegetables

Some vegetables can be extremely good for weight loss. For example, eating kale, broccoli, and cauliflower regularly in addition to exercising correctly can help you lose loads of unwanted pounds within a short duration. The same can be said for taking carrots, Brussels sprouts, spinach, and green peas. 

Another benefit of consuming vegetables besides working out regularly is that this can enable you to get lean and toned up pretty fast. Vegetables such as beetroots, spinach, rhubarb, peppers, soybeans, and garlic will not disappoint at this. So won’t broccoli, freshwater algae(usually available in a powdery form to add to different foods), and kidney beans. 

What’s more, adding mushrooms to your diet can help you quickly progress towards your goal of having a leaner body. The supplemental nutrition from Lion’s mane mushrooms works wonders for people trying to shed extra pounds without losing their lean muscles. A research study published in 2013 determined that extracts from Lion’s Mane mushroom improve fat metabolism – and lower triglyceride levels – in mice and rats.

Are you looking for new and mouth watering ways to consume your vegetables for weight loss and lean muscle gain? If yes, Home Chef offers several recipes you will not be disappointed with. They are all easy-to-follow and going to result in very delicious vegetable-inspired delicacies. For starters, reading this crucial review post can be a great way to know what to expect from the company when you subscribe to their meal kit services. Besides Home Chef, you may also try Hello Fresh and Sunbasket or both, which are also on the list of top meal kit providers on the market. Remember that the more meal kit delivery services you subscribe to the more recipe and dietary options you’ll have at your disposal. 

3. Consume High-Quality Protein

There are three major meals a day; breakfast, lunch, and dinner. To shed those extra pounds and get lean plus toned, make sure to take protein in every meal. While this bodybuilding nutrient can be derived from both plants and animals, the latter tends to be the source of the best quality protein. 

Animal-based protein can be found in milk, eggs, meat, yogurt, and cheese. 

Note that not all meats are good for weight loss though. Healthy choices of meat to consume for lean muscle mass include lean beef, turkey breasts, pork tenderloin, oyster, tuna, and salmon. 

That is not to say that you should consume meat in every meal you take. But including lean beef, turkey breasts, pork tenderloin, oyster, tuna, or salmon your lunch or dinner meals can go a long way. The same can be said for having milk, eggs, and high-protein cheeses as parts of your breakfasts. 

4. Eat Whole Grains

Get in the habit of eating quinoa, oatmeal, rice, barley, and other similar foods to enjoy weight loss and lean muscle benefits. Known as “whole grains” these foods are rich sources of fiber, B vitamins, iron, folate, selenium, potassium, and magnesium. Some of these nutrients e.g dietary fiber, B vitamins, magnesium, and iron are essential for weight loss. Others such as selenium promote healthy muscle gain. 

5. Consume Nuts and Seeds 

Nuts and seeds are well-known remedies for weight loss. One way in which these edibles can help you lose weight is by keeping you full. That way, it’s easy to avoid eating now and then, which can lead to excess calories and fat in the body. What’s more, nuts and seeds serve as good sources of protein(plant-based ones). Of course, this nutrient plays a crucial role in muscle gain. 

6. Drink Plenty Of Water 

Many people unknowingly under-dehydrate their bodies by drinking insufficient amounts of water. How many glasses of water do you drink per day? Many people consume between 2 to 4 glasses: one glass between breakfast and lunch and another glass after lunch; in between the period thereafter and dinner, and finally after dinner, respectively.

However, health experts recommend that you take at least eight(8-ounce)glasses, a day. That’s like half a gallon or 2 liters a day. Water helps you lose weight by keeping you full and hunger away. Consequently, it helps you avoid overeating and sending excess calories and fat, which may lead to weight gain and obesity, into your body. Water also plays an important role when it comes to muscle development as it energizes your body and muscles, allowing you to train hard enough to develop lean muscles. 

Final Thoughts

To lose weight and get lean sustainably, all you need to do is eat the right foods, hydrate adequately, and train appropriately. You want to eat lots of fruits, vegetables, lean meat, whole grains, as well as seeds and nuts. These foods contain essential nutrients all of which play crucial roles in weight loss and lean muscle development. Meanwhile, drinking water energizes your body, giving you enough energy you require to do the exercises recommended for this purpose. 

Written by Mark Greene

Mark Greene is writer and life coach dedicated to helping men to perform at peak level. He shares dating advice, style tips and strategies for building wealth and success.