Apr 25, 2025

9 Ways to Lose Fat, not Muscle

Anushka Roy Choudhary

Prioritize Protein in Your Diet

Consuming enough protein is crucial for preserving muscle mass while losing fat.

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Strength Training is Essential

Incorporating resistance training (e.g., weightlifting) into your fitness routine.

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Don't Skip Meals, but Control Calories

To lose fat without losing muscle, it's important to maintain a slight calorie deficit.

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Include Healthy Fats

Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish, play a significant role.

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Get Enough Sleep

Sleep is a crucial part of muscle recovery and fat loss. Aim for 7-9 hours of sleep per night.

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Stay Hydrated

Drinking plenty of water supports optimal metabolism and muscle function.

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Include Cardiovascular Exercise

Cardio exercises, such as running, cycling, or swimming, help burn fat.

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Increase Meal Frequency

Eating smaller, balanced meals throughout the day helps maintain your energy levels.

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Manage Stress

Chronic stress can lead to the release of cortisol, a hormone that promotes fat storage and muscle breakdown.

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