5 Scientifically Proven Tips to Stay Lean

Managing weight is hard for most people, as proven by the high numbers of overweight and obese individuals worldwide.[1] And although professional athletes and cheerleaders are not typically obese or overly fat, some of them tend to struggle with body weight and image issues.

In general, there are two major categories of people who want to lose weight. First are those who are obese or overweight. Losing weight for aspiring cheerleaders could improve their performance and more importantly, reduce their risk of chronic disease.

Second are those who are already lean but still want to lose more body fat. This may be because these cheerleaders want to improve their performance or to achieve a body shape for aesthetic reasons. For these individuals, achieving a weight goal without the risk of getting illnesses or developing eating disorders can be challenging.

Here are safe and scientifically proven ways to help you lose weight and stay lean.[2]

1. Identify a healthy body weight that you can realistically maintain.

First and foremost, you need to determine what your weight goal is. Your goal should be a healthy weight that you can maintain while keeping your lean mass. Furthermore, it should promote good health and be realistic enough to be maintained throughout the year without reducing your physical performance.

2. Optimize your protein.

High protein intake is recommended for athletes to make sure that they're maintaining lean body mass while trying to lose weight. This is because protein gives your body a feeling of satiety, which means that you feel more full even when you consume fewer calories. In addition, protein is needed for building and repairing body tissues. In other words, it helps preserve muscle integrity in active individuals while dieting.

3. Cut your calories.

Track the nutritional value of your meal and determine how much protein, carbs, and fats are in there. After counting your macros, cut your calories or moderately restrict your energy intake, like 500–700 kcal/day. This allows you to adapt to new dietary habits while ensuring adequate energy is available for physical activities.

But take note: Avoid severe energy restriction. You may be tempted to restrict your energy intake severely to quickly lose weight. But when combined with an intense training program, this approach can actually slow your weight loss progress because your metabolism becomes more adapted to this kind of diet. It can also lead to adverse health consequences like injury, loss of lean tissue, and lower muscle strength.

Moderately restricting your energy intake may take longer to reach the weight loss goal, but it's healthier, and its effect is more long-lasting.

4. Adopt a Low-Energy Dense (Low-ED) Diet Plan.

Foods with low energy density provide fewer calories per gram of food. These are typically found in whole fruits, vegetables, grains, legumes, and lean meats. This high-fiber, high-water, low-fat, and low-sweet diet plan allows you to consume a greater amount of food while having an overall lower energy intake.

5. Have a consistent workout routine.

Consistency is essential to reach your weight goal. Schedule when you will work out and try your best to follow that schedule. You may focus on aerobic exercises and strength training to achieve a lean appearance.

Conclusion

Staying lean may be difficult but it’s not impossible. Choose a healthy diet plan and workout routine. Also, it's best to refer to a registered dietitian or nutritionist to help you identify and reach a realistic goal weight without using extreme diets or dangerous weight-loss practices.

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