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To maintain a lean body, here are some key strategies to consider:

·        Maintain a balanced diet: Focus on consuming a variety of nutrient-dense foods that support muscle maintenance and overall health. Include lean proteins (such as chicken, fish, tofu, and legumes), whole grains, fruits, vegetables, and healthy fats (like avocados, nuts, and olive oil). Aim to eat smaller, frequent meals throughout the day to keep your metabolism active.

·        Prioritize protein: Protein is essential for building and preserving lean muscle mass. Include protein-rich foods in each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and tempeh.

·        Strength training: Engage in regular strength training exercises to build and maintain lean muscle mass. This includes weightlifting, resistance training, bodyweight exercises, or using resistance bands. Focus on compound exercises that work multiple muscle groups simultaneously, such as squats, deadlifts, push-ups, and rows.

·        Incorporate cardiovascular exercise: Alongside strength training, include cardiovascular exercises in your routine to support overall fitness and burn calories. Activities like brisk walking, jogging, cycling, swimming, or dancing can help improve cardiovascular health and aid in maintaining a lean body.

·        Stay active throughout the day: Avoid prolonged periods of sitting or inactivity. Incorporate movement into your daily routine by taking regular breaks to stretch, walk, or perform light exercises. This can help increase overall calorie expenditure and prevent muscle stiffness.

·        Manage calorie intake: Pay attention to your calorie intake and adjust it according to your activity levels and goals. If you're trying to maintain a lean body, ensure you're consuming enough calories to support your metabolism and physical activity but avoid excessive calorie surplus that may lead to weight gain.

·        Stay hydrated: Drink plenty of water throughout the day to support overall health, digestion, and muscle function. Water can also help you feel full and prevent overeating.

·        Get enough sleep: Quality sleep is crucial for maintaining a lean body. Aim for 7-9 hours of sleep each night to support muscle recovery, hormone balance, and overall well-being.

·        Manage stress: Chronic stress can impact metabolism and increase the risk of weight gain. Implement stress management techniques such as meditation, deep breathing exercises, or engaging in activities you enjoy.

·        Regularly assess progress: Monitor your body composition, strength, and overall fitness to gauge your progress. Regularly track your measurements, take progress photos, or seek professional guidance to help you stay motivated and make any necessary adjustments.

Remember, individual needs and preferences may vary, so it's always beneficial to consult with a healthcare professional, fitness trainer, or registered dietitian to develop a personalized plan tailored to your specific goals and circumstances.

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There are plenty of reasons to lose weight, although improving health and physical appearance are the most frequent. In our imagination we usually establish a direct relationship between kilos lost and fat eliminated, but the reality is that it is easier to lose muscle mass in the attempt than the Michelin. And another daunting constant: It's extremely difficult to maintain weight loss.

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