5 ways to burn fat without losing muscle |

Want to lose weight? It may be a good idea to exercise every day consistently to achieve that. However, certain workout forms and mistakes may make you lose muscle along with shedding some kilos. Losing fat but retaining the lean muscle mass earned requires a shrewd method of exercise, nutrition, and recovery. 5 effective strategies that can help you maintain this balance are discussed below:

Focus on protein intake

The first and most important factor is protein. This nutrient helps maintain muscle mass even when you are losing fat. You should take 1.2–2.2 grams per kilogram of body weight daily. Lean meats, eggs, tofu, and legumes help to preserve muscle mass while promoting fat loss. Protein also keeps you full, reducing unhealthy cravings.
See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way

Strength train continuously

According to Dr. Sumit Bhushan Sharma, Director, Orthopaedics and Joint Replacement, Max Super Speciality Hospital, Noida, “Lifting weights tells the body to stay with the muscles even in times of calorie deficiencies. Compound movements such as squats and deadlifts work multiple body parts at a time. While doing strength training 3-4 days a week.”

Try HIIT

Too much cardio can deteriorate muscle mass. Instead, try high-intensity interval training, short durations of intense work followed by recovery. HIIT increases metabolism and burns fat while losing less muscle mass. Alternatively, if steady-state cardio works for you, keep it reasonable, 20-30 minutes, 2 to 3 times a week.

Maintain a modest calorie deficit

Cutting calories too aggressively causes the body to lose muscle mass. Instead, maintain a small deficit of 300–500 calories per day in order to steadily lose fat without losing muscle. Identify whole, nutrient-dense foods to fill your diet and avoid processed junk to enhance recovery and performance.

See more: How to gain weight: Tips on weight gaining through proper diet and nutrition

Sleep well

Before all else, prioritize sleep and recovery. Being sleep-deprived tends to raise cortisol, a stress hormone that can demolish muscle. Prioritize 7–9 quality hours of sleep per night. Hydration, stretching, and rest days all help with your retained muscle and lost body fat.
You can burn off that unwanted body fat without losing too much muscle mass once you put together a strong nutrition program, strength training, controlled cardio, and proper recovery.