How to lose fat without losing muscle? Just 6 tips to follow.

As I said here, weight loss and fat loss are two different things. And, losing weight doesn’t mean that you are losing fat. It can be because of muscle loss too. 

So, the real question is, How to lose fat without losing muscle?

 Your weight can be from a lot of things- fat, muscle, water, and unprocessed food. And what you want to lose is fat. 

How to lose fat without losing muscle

How to burn fat? / How fat loss happens?

You lose fat when you consume fewer calories than you burn. It makes your body feed on the stored fat

It means, now your body is burning stored fat for energy

Now, this doesn’t mean you have to start fasting. There are alternative answers to how to lose fat without losing muscle. 

But, it is necessary to know how muscle loss happens, so you avoid doing anything wrong in the first place. 

lose fat without losing muscles

How muscle loss takes place? 

It also happens when you consume fewer calories. When your body needs energy, it starts burning stored things- fats or muscles

Now, the question is, how would the body know what you want to lose? The body will do its job of keeping you alive, and it will get energy for the same from inside. 

The body doesn’t know how to lose fat without losing muscle. But, you can tell this to your body by doing a few things. 

How to lose fat without losing muscle? 

You have to make little changes in your diet and workout schedules to make your body burn fat and not muscle. 

Here are a few things you can do for the same.

Have sufficient Protein. 

When you cut your calorie intake, make sure that the amount of calories you consume is mostly from protein. 


Most people end up losing muscle while limiting calories due to a lack of protein.  

Make sure you meet the desired protein intake per day. At a minimum, women need 46 grams of protein, and men need 56 grams of protein daily. This is easily achievable. 

Protein intake can help you maintain muscle mass even during inactivity. It will enhance your strength-building efforts. 

Read more: How to maintain muscle mass during inactivity? 

Eggs, broccoli, and some pulses are some of the richest sources of protein. These are among the healthiest foods too.  

Proteins also help to regain muscle mass soon. (How to regain muscle mass?)

It boosts metabolism (How?) and foods like broccoli help to boost immunity as well.  

Read more: What should you eat to boost your immunity? 

It is good to have proteins for breakfast because it helps you eat lesser for the rest of the day. 

Read more: Why is breakfast necessary? 

Have more fruits and vegetables:

Fruits and Vegetable

These food groups are low in calories but rich in nutrition and are filling. These can help you have fewer calories by making you feel full.  

Read more: What fruits can you have and why? 

You can have fruit and vegetable servings in every meal. 

Try a keto diet. 

This type of diet makes the body- feed on and burn stored fats rather than muscles for energy. 

The carbohydrates that we eat turn into glucose inside our body, which further helps to get energy for the functioning brain and body.

When we don’t consume an adequate amount of carbohydrates, our body starts to burn fat for energy. 

The fat that is stored in the body brakes into two parts that are fatty acids and ketone bodies. And now, these ketone bodies provide energy to the brain instead of glucose. Having a massive amount of ketone bodies in the blood is called “Ketosis.”

In simple words, it is the process of using body fat as a source of energy. So, now your body knows how to lose fat without losing muscles. 

Read more:  Everything you need to know about a keto diet. 

Focus on maintaining muscle. 

If you think your answer to- how to lose fat without losing muscle is just- a calorie deficit, then you are going wrong. 

You have to work your muscles too. If you don’t keep your muscles working, then you are telling your body- I don’t use this muscle anymore, burn it. 

So, you will end up losing muscle. 

What you have to do keep the same weights you usually lift while you aim for fat loss. 

Read more: How to maintain muscle? 

how to lose fat without losing muscle

Reduce frequency 

Do not confuse reducing the frequency with reducing weights. If you are on a calorie deficit now, then working out for the same number of hours will be difficult. And, can cause a loss of strength.

So, do not go beyond your general level

This concludes to a total of three things-

  1. Do not reduce weights.
  2. Reduce the frequency of workout. 
  3. Do not go beyond your level. 

Do not cut too many calories, maintain a balance. 

Start cutting calories slowly. Do not cut too many calories instantly. 

So, now you know how to lose fat without losing muscle and you know how to tell your body about it. 


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