- 2 years ago
If you want to stop being “skinny fat”, then you need to change your body composition (i.e. not neccesarily lose weight, but lose fat and gain muscle). This is difficult to do in a calorie deficit, especially one as low as 1200 calories. Also, 1200 calories isn’t really sustainable for most people. You’re more likely to end up having cheat days, binging and just giving up on a super low calorie diet. It will likely be insufficient nutrient-wise, unless you plan it very specifically.
In order build muscle, your body needs adequate calories to do so. If you eat a calorie deficit, then you will lose fat but you will only be able to either maintain or lose muscle mass. This will result in you still being “skinny fat”, but smaller, or just skinny.
When you build muscle, it increases your metabolism resulting in your body burning some of it’s fat reserves, assuming you are not eating excess calories.
To simultaneously increase your muscle mass and decrease your body fat, eating mainainence calories and doing a combination of both weight training and cardio (with more weights than cardio) is ideal.
Light to medium weight training can be done at home with no or minimal equipment. Additionally, exercises that improve flexibility and muscle tone, such as yoga and pilates, are also beneficial in altering body composition.
Alternatively, you can focus on one part at a time. You could lose fat first by entering a calorie deficit and doing more cardio than weights. After you have lost the desired amount of fat, you would then have to increase your calorie consumption above your maintainence and focus on heavy weight training to gain back the muscle you lost and build more. This is generally known as cutting and bulking.
Encorporating more whole foods and cutting out as much overly processed stuff will not only benefit your overall health, but is helpful when trying to alter body composition.
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