Losing fat and preserving muscle is a lot more complicated than just eating less or going on a diet. If you really want to lose body fat, you have to focus on becoming stronger and healthier overall. Here are some tips for how to do that:
Eat high-quality foods.
To lose body fat and preserve muscle mass, you need to make sure that your diet is high in quality foods. This means eating a lot of vegetables and fruit, avoiding processed foods, and keeping an eye on the amount of sugar, fat, salt and cholesterol in your diet.
When it comes to protein, aim for about 0.75g per pound of body weight every day (if you’re trying to lose weight). That’s about 55g for a woman who weighs 60kg or 70g for a man who weighs 80kgs . Protein sources can include eggs; chicken breast; fish like tuna or salmon (wild-caught if possible); low-fat dairy products like yogurt or cottage cheese; beans (soybeans are particularly effective at boosting satiety); quinoa; chickpeas; lentils etc., whole grain breads/pastas/rice — just make sure they’re whole grain varieties!
Do a few hours of cardio each week.
Cardio is the best way to burn calories and lose body fat. It’s also a good way to improve your fitness level, get stronger, and increase your cardiovascular system. You don’t need to spend hours at a time on the treadmill or elliptical. Just make sure that you do some kind of cardio activity every day. Even if it’s just going for a walk around the neighborhood or taking an easy bike ride through town, make sure that you’re doing something physical each day!
Watch your carbs and sugars.
The first thing you need to do is avoid sugar and processed foods. This means no soda or sugary drinks, no potato chips or crackers, no cookies or cakes.
Instead, load up on vegetables and fruits—and lots of them! You should also eat lean protein sources like chicken breasts, tuna fish and eggs.
To get a better idea of what a healthy diet looks like, check out this article by the National Heart Lung and Blood Institute: [healthy-diet-foods-to-eat](https://www.nhlbi.nih.gov/health/educational/lose_wt).
Do High-Intensity Interval Training (HIIT).
High-intensity interval training is one of the best ways to burn fat and preserve muscle mass. It’s also easy to do anywhere, and it doesn’t require any equipment.
HIIT involves alternating between high-intensity bursts of activity and low-intensity recovery periods. For example, if you’re running on a treadmill or outside, you might sprint at full speed for 30 seconds then walk or jog slowly at your comfortable pace for 1 minute before repeating the cycle again and again until you’ve completed an entire session (usually around 20 minutes). You can also do this type of workout with or without a partner; either way will help increase your heart rate while strengthening your muscles.
Focus on strength training at least twice a week.
Strength training is the best way to burn calories and preserve muscle mass. In addition to the fat burning benefits, strength training can also help you maintain your bone density (which declines with age), prevent injuries and improve your posture. Strength training can also help improve balance, flexibility and coordination for older adults who are trying to stay active.
Lift weights to tone up and maintain your muscle mass.
The right exercises can help you maintain your muscle mass, which will help you burn more calories, look and feel better and live longer. In addition to these benefits of weight lifting for women, it’s important to note that resistance training has been shown to reduce the risk of osteoporosis in post-menopausal women.
A good way to start is by picking a few exercises from each category—upper body pulling, upper body pushing and lower body—and doing three sets of 12 repetitions per set with a weight that’s moderately challenging for you (but not so heavy that it causes pain). Your goal should be gradual progression over time: increase the number of reps per set every few weeks as long as you’re still able to do them safely without sacrificing form or stopping due to fatigue (it takes about six weeks before muscles get stronger).
Get plenty of sleep and rest.
When it comes to losing fat and preserving muscle, sleep is one of the most important things you can do.
Sleep helps the body recover from a workout, rebuild and repair muscles, regulate hormones (including insulin), control appetite and cravings, improve heart health and more. A lack of sleep can also reduce testosterone levels—a hormone that plays an important role in building muscle mass and increasing strength.
Getting enough rest is just as important as getting enough sleep: Studies show that people who feel tired after waking up are more likely to gain weight over time because they’re less active during the day than those who feel rested when they wake up; similarly, sleeping too much (more than 9 hours per night) has been linked with increased body fatness.
Instead of focusing on losing weight, focus on becoming more fit and healthy.
If you want to lose body fat, your main goal should be to become more fit and healthy. When it comes to weight loss, focusing on the process of losing weight can actually make things harder for you.
Instead of focusing on losing weight, focus on becoming more fit and healthy. You’ll be able to see results faster as a result!
To become more fit and healthy:
Start strength training 3-5 times per week (or do some form of resistance exercise 2-4 times per week). This will help preserve muscle mass while burning off body fat.
Eat high quality foods 80% of the time (fats, proteins and carbohydrates should all come from good sources). Eating less processed foods will ensure that your body is getting proper nutrition without excess calories or sugar spikes.* Get plenty of sleep each night (this helps with hormone regulation which impacts metabolism)
You should now have a good understanding of how to preserve your muscle mass while losing body fat. By focusing on strength training, HIIT cardio and eating nutritious foods, you can achieve your goals and look great!