5 Effective Ways to Get Off the Couch and Become Fit like Weightlifters

Jeremy Colon
May 25 · 4 min read
Photo by Alora Griffiths on Unsplash

How many of us ever wanted to violently throw hundreds of pounds of weight over our head?

Very Few huh?

That’s okay!

Here you can learn how weightlifting can change your life!

Most of the diet tips you hear for weightlifters have to do with building muscle. Makes sense: strength training is the number one way to build muscle and paired with a balanced macronutrient diet with plenty of protein and healthy carbs, it’ll have you on your way to a stronger body in no time. But if your primary goal is to lose weight — not necessarily to build muscle — it can be a little harder to find the diet you need.

First of all, contrary to belief, weightlifting can help you lose weight, but it’s mostly going to be fat. No complaints here, but if you’re only tracking on the scale, you might not see big shifts. If you’re starting to weightlift, the ultimate goal is to decrease body fat mass and increase your lean body mass. That means that you might be able to see and feel differences in your body, with bigger muscles and less fat on top, but your actual weight may not change very much.

With that in mind, weightlifting is a very effective way to shed fat. The muscle itself doesn’t “burn fat,” as the popular saying goes, but muscle gain and fat loss are certainly connected; the more muscle mass you have, the higher your resting metabolic rate will be, meaning that you keep burning calories even when you’re not actively exercising.

Of course, the food you eat has a major role as well. To maximize your fat loss through weightlifting, you must follow these five key diet tips.

1) Eat enough calories. Under fueling will cause your muscles to break down instead of growing and that’s the complete opposite of what we want when we’re weightlifting. If you’re not feeding your body enough, it almost sees it as a famine. It’s going to hold on to your fat reserves instead of burning them. An easy way to figure out how much you need is to just listen to your body. Pretty straight forward.

2) Aid recovery with fruits, vegetables, and omega-3 fatty acids. Inflammation naturally occurs after a hard strength-training workout; it’s related to the process of breaking down your muscles to help them grow bigger and stronger, which ultimately helps you burn fat. While this kind of inflammation is a good thing, you can still help to bring it down and help your muscles recover faster by eating plenty of vegetables, fruits, and omega-3 fatty acids like flax meal, chia seed, walnuts, sardines, and fatty fish like salmon.

3) Balance your protein throughout the day. Protein is crucial for post-workout recovery, but it’s also an important portion of every other meal throughout your day. You want to have some protein at pretty much every meal and snack because it promotes muscle growth and helps to keep you full, both big helps for losing weight.

4) Stay hydrated because Muscles need more water. Being dehydrated only weakens your muscles, which makes it harder to get through workouts and recover from them. Reminder: stronger, growing muscles help you burn more calories and lose more weight, so drink that water, at least a half-gallon a day.

5) Swap some — but not all — starchy carbs with vegetables. Good news: You don’t need to completely eliminate starchy carbs. Starchy carbs are the kind you find in bread, pasta, potatoes, and cereal. However, if you’re really looking to up your fat-burning, you’ll see faster results if you do substitute some of those carbs for vegetables. You should be having at least one meal where about a fourth of your plate is a healthy starchy carb like quinoa, whole wheat pasta, or sweet potatoes, and limiting them in the other two meals in your day.

What Should I Eat to Lose Weight While Weightlifting?

Now that you’ve got the facts, it’s time to figure out what you’ll actually be eating. It’s best to plan out your meals around your protein source — simply because those usually take the longest to cook — and filling in vegetables and some starchy carbs around it. Pop a chicken breast in the oven, for example, while you sauté some spinach and boil quinoa.

Here are a few healthy meal recommendations for weight loss:


Fruit-filled overnight oats

Breakfast sandwich (egg whites, tomatoes, and 1 slice of swiss cheese)


Spring greens with chicken or edamame (plant-based), cottage cheese, blueberries, quinoa, almond slices, and balsamic vinegar.

A sandwich with turkey, cheese, lettuce, tomato, and mustard, plus sides of mandarin orange, half a cucumber, and Greek yoghurt.


Greek yoghurt

Two hard-boiled eggs

Cucumber-red pepper slices

A small apple with a tablespoon of peanut butter


Baked chicken or ground turkey with lots of veggies (choose your favourites), whole wheat pasta, and tomato sauce

That’s what you should eat — what about what you shouldn’t? You don’t have to omit any food completely to lose weight, but you should try to limit both alcohol and highly processed foods. Alcohol hinders recovery and at the end of the day, it’s just empty calories. As for super-processed foods, they’re just not nourishing. They might be delicious but they’re really not providing you very much besides calories. A recent study confirmed that people on a super-processed diet gained an average of two pounds per week over two weeks.

Eating cleanly and strategically works hand in hand with a strength training routine to help you maximize fat burn and muscle gain, which can equal major weight loss.


Gradual change approach toward getting healthy, with personal weight loss stories, thoughts on diet, diabetes, chronic pain, high blood pressure, coping with debilitating conditions, sleep apnea, meditation, and healthy food choices.

Jeremy Colon

Written by

Kidney Donor, Personal Trainer, Life Coach, Marathoner, Founder of Jeremy Colon Enterprises/Second Chance Fitness, and Floor Seats Marketing.


Gradual change approach toward getting healthy, with personal weight loss stories, thoughts on diet, diabetes, chronic pain, high blood pressure, coping with debilitating conditions, sleep apnea, meditation, and healthy food choices.

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