American singer Lizzo has got the Internet talking with her drastic weight loss journey, leaving curious netizens to speculate the secret behind this sudden transformation.
“When you finally get Ozempic allegations after 5 months of weight training and calorie deficit”, she captioned an Instagram post, in response to a fan commenting “Did she use Ozempic or did she snort coke?”, underneath one of her previous posts.
Intrigued, indianexpress.com spoke to a fitness expert to understand how you can safely lose weight by calorie deficit while partaking in rigorous workouts such as weight training.
“Achieving a caloric deficit— consuming fewer calories than you burn—is essential for fat loss. However, when engaging in rigorous workouts like weight training, it’s crucial to approach this carefully to avoid compromising performance, muscle mass, and overall health,” said Shreedhar Rangaraj, Fitness Expert at Cult.
He suggested some key things to keep in mid:
Calculate Your Caloric Deficit: Determine your Total Daily Energy Expenditure (TDEE) and start from your maintenance level. Instead of opting for an aggressive cut, aim for a moderate deficit of about 200-300 calories per day. This approach allows for fat loss without significant energy depletion, which is vital for sustaining strength during workouts.
Prioritize Protein Intake: Assess your daily protein consumption and gradually increase it. A target of 1.6 to 2.2 grams of protein per kilogram of body weight is recommended to preserve muscle mass in a caloric deficit. Adequate protein intake helps repair muscles post-workout and supports lean muscle maintenance.
Incorporate Nutrient-Dense Foods: Focus on whole foods such as vegetables, fruits, lean meats, whole grains, and healthy fats. These nutrient-dense options are lower in calories but rich in essential nutrients that promote recovery and energy while keeping you fuller longer.
Track Macros for Optimal Balance: Ensure you’re consuming the right balance of macronutrients—proteins, carbohydrates, and fats. Carbs are essential for energy during intense training, while fats support hormone regulation. Tracking macros helps maintain the right ratios to support performance and fat loss.
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Implement Refeeds or Diet Breaks: Plan periodic refeeds (high-calorie days) or diet breaks (1-2 weeks at maintenance intake) to prevent long-term negative effects of a caloric deficit. These strategies can help reset metabolism and boost performance.
Common mistakes people make that set them behind
According to Rangaraj, drastic calorie cuts can lead to fatigue and muscle loss. “Many mistakenly believe that faster deficits yield quicker fat loss, but this often backfires, hence adaptation and consistency are key. Insufficient protein can lead to muscle loss and impaired recovery, making it harder to maintain muscle mass while burning fat,” he said. Carbs are the primary energy source for muscles during exercise, so cutting them too drastically can hinder performance in weight training sessions.
He highlighted the importance of rest for fat loss success. Overtraining without adequate recovery can lead to burnout, injury, or muscle breakdown. Also, it is important to remember that not all weight lost is fat, hence relying only on the scale can mislead progress tracking. He advised using measurements or progress pictures instead.
Few other health risks involved:
- Low calorie intake can result in decreased energy levels, hindering workout performance and strength gains.
- Chronic restriction can cause hormonal issues like menstrual irregularities in women and decreased testosterone in men.
- Lack of energy increases muscle fatigue risk, while nutrient deficiencies may affect bone health.
- Prolonged calorie restriction can lead to increased stress and anxiety, potentially causing disordered eating patterns.
“Pay attention to signals indicating the need for rest or adjustments in fuel intake based on fatigue or poor performance. Aim for 7-9 hours of quality sleep each night to support recovery and hormone regulation. Stay hydrated throughout the day to prevent fatigue and muscle cramps; consider adding salt and lemon for flavor,” said Rangaraj.