If you want to lose fat without losing muscle, you need a combination of proper nutrition, regular exercise, and lifestyle changes. Here are some tips to help you achieve your goal:
Create a calorie deficit
Creating a calorie deficit means consuming fewer calories than your body needs to maintain its current weight. However, creating a moderate calorie deficit is important to prevent muscle loss.
How to work out your calorie deficit
Here's a simple method I use to determine the calorie intake needed to lose fat without losing muscle:
1. Find out how many calories you need to maintain your weight by taking your current weight in pounds and multiplying it by 13 (if you don't exercise much at all), 15 (moderately active a few times a week), 18 (very active, intense exercise).
For example, if you weigh 180 lbs and are moderately active, multiply 180 x 15 = 2700. Your calorie intake for weight maintenance is 2700 calories.
2. Next, I would aim for a deficit of around 300 - 500 maximum calories per day.
Using the above example: 2700 - 500 = 2200 calories. This will be your new calorie intake.
Stick to your new calorie intake for one to two weeks and adjust it based on your hunger cues and progress. For example, if you're hungry, slightly increase your calories. If you're not losing weight or size, slightly decrease your calories.
Click the link if you would like a free personalised nutrition plan for your body, eating preferences and goals to help you get started.
Consume enough protein
Consuming enough protein in your diet is essential to lose fat without losing muscle. Protein is necessary for muscle growth, maintenance and repair and helps keep you full and satisfied. Here are some tips to ensure you are consuming enough protein while trying to lose fat:
1. Aim to consume 0.8 - 1 gram of protein per pound of lean body weight daily.
2. Include lean sources of protein in your meals, such as chicken breast, turkey, fish, lean cuts of beef, tofu, tempeh, eggs, legumes and low-fat dairy products. These sources are low in fat and provide high-quality protein.
3. Try spreading your protein intake throughout the day. Instead of consuming most of your protein in one meal, try to distribute it evenly throughout the day. This helps to optimise muscle protein synthesis and prevents muscle breakdown.
For additional info and tips on protein, check out daily protein intake.
Eat a balanced diet
Choose mainly nutrient-dense foods. Focus on consuming whole, unprocessed foods that are rich in nutrients and low in calories. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.
Avoid or limit high-calorie processed foods, sugary snacks and beverages. These items tend to be calorie-dense and provide little nutritional value.
Check out volume eating if you need help to increase satiety while maintaining a calorie deficit.
Strength training
Incorporate resistance training into your exercise routine to stimulate muscle growth and maintenance. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, pull-ups and rows. Aim for 2-3 strength training sessions per week.
Low-intensity cardio
Incorporating low-intensity cardio such as walking, jogging, cycling or swimming uses oxygen to break down stored fat and convert it into energy. Walking and cycling are my favourite forms of low-intensity cardio because they're joint-friendly, aid recovery from resistance training, and are long-term sustainable. I can do it every day.
High-intensity interval training (HIIT)
Incorporate HIIT workouts into your routine to burn calories and boost your metabolism. These workouts involve short bursts of intense exercise followed by periods of rest. HIIT can help preserve muscle mass while promoting fat loss.
For more information, check out the best types of exercise for weight loss.
Stay hydrated
Drinking enough water is crucial for overall health and can support fat loss. When adequately hydrated, you can exercise more effectively and burn more calories, ultimately supporting fat loss. Aim to drink up to 8 cups (2 litres or 67 ounces) of water daily.
Check out water and health for more information on staying hydrated.
Get enough rest and recovery
Allow your body enough time to rest and recover between workouts. This will help prevent muscle breakdown and promote muscle growth.
Monitor your progress
Keep track of your body measurements, weight, and body fat percentage regularly to assess your progress. You may need to adjust your calorie intake or exercise routine if you're not seeing the desired results.
Consistency and patience
Consistency and patience are crucial when aiming to lose fat without losing muscle because the process requires time and dedication. Maintaining a regular exercise routine and consistently following a balanced diet in a calorie deficit over a prolonged period is important. This allows the body to adapt and gradually shed fat while preserving muscle mass.
Patience is essential because losing fat without losing muscle is a gradual process that cannot be achieved overnight. It requires a sustainable approach that allows the body to adjust and optimise its metabolism. Rushing the process or resorting to extreme measures can lead to muscle loss and negatively impact overall health. By staying consistent and patient, you can achieve your desired body composition while maintaining your hard-earned muscle mass.