How to Cut Body Fat Without Losing Muscle

Fat loss is not an easy journey for everyone. While many people lose fat easily, there are many who struggle with other issues. Making multiple lifestyle shifts in your diet and exercise routine can even lead to other concerns. For instance, shedding off fat is a big concern. Drastic calorie deficit or excessive cardio is never good for your body. Before you get on this journey, you need to understand that fat loss requires strategic planning and the right balance of nutrition + training.

Do not fall into the trap of those gimmicky products. The key is to understand the process and follow everything mindfully. Let’s explore more and understand how you can achieve a toned body without losing unnecessary muscle.

Understanding the Science behind Fat Loss & Muscle Retention

Well, you may be wondering why we are emphasizing retaining muscle. That’s because when you’re losing fat and unintentionally lose muscle, it can lead to a weaker body. When you’re on a calorie-deficit diet, you are consuming fewer calories than what you may burn. This way, your body may start utilising the stored fat to fulfil the energy demands. Losing muscles during fat loss can lead to a slower metabolism. Due to slowed metabolism, you may even regain weight quickly. You may not want to end up in this cycle of losing and gaining weight again. Therefore, you must mindfully maintain a moderate calorie deficit.

In addition to this, you must engage in resistance training to stimulate muscle retention. You can find multiple equipment at Nitro gyms in Silicon Oasis but you should always avoid excessive steady-rate cardios. Always consult a trainer to understand how you can maintain an ideal fat loss without impacting your muscles.

Nutrition and Meal Planning for Effective Fat Loss

Here are some tips you must follow to maintain your nutrition and portion control for effective fat loss.

• Create a Moderate Calorie Deficit: Every individual’s body is different and so should be your diet. Aim to create a calorie-deficient diet but do it gradually. Don’t cut down everything from your diet in one go as it may only lead to unnecessary cravings. Enrol for regular training in the Nitro gym at Dubai Silicon Oasis and ask your trainer to understand how you can balance diet and training.
• Prioritise Protein Intake: Consume 1.2-2.2g of protein per kg of body weight daily. This not only maintains muscle retention but can help you in multiple other ways. If you do regular exercise at gym, it becomes even necessary to ensure you’re taking proper protein in your diet. You must even consider adding an additional protein drink to your diet. Look for healthy and unsweetened protein powders.
• Consume Healthy Fats and Control Portions: Many people make this mistake and avoid adding any kind of fats to their diet. Well, this can be the biggest mistake. Try to incorporate healthy fats and smart carbs in your diet to fuel workouts and sustain energy levels. Additionally, you must learn portion control. If you are eating healthy, it doesn’t mean you can consume in large quantities. Use portion control to avoid overeating.
• Plan and Prep Meals in Advance: A lot of people lose track of their fat-loss journey because of their busy schedules and lack of time to prep meals. Meal prepping can be a saviour. Prepare dips, and base in advance to manage your time and prevent unhealthy eating choices.
• Optimise Pre and Post-Workout Nutrients: What you are eating before and after workouts can have a significant difference in your journey. Focus on adding carbs and proteins before workouts to boost your performance. Nitro gym at DSO provides access to proper workout routines and trainers will guide you at every step of the way.
• Stay Hydrated: Drink plenty of water to support metabolism and digestion. You should even include healthy drinks and other juices.

Combining Exercise with Diet

Calorie deficit can help shed fat, but you need to exercise well to ensure you do not lose your muscles. Regular exercise will ensure you do not regain weight and will make it easier to sustain long-term fat loss. Here’s all you should do for optimal fat-loss results.

• Nutrition and Exercise: A Powerful Combination – Strength training is necessary to preserve muscles. Prioritise resistance training and focus on compound movements such as squats, pull-ups and bench presses. You should also include cardio workouts for fat loss. Walk or cycle every day for around 30-40 minutes.
• Recovery: A lot of people miss out on the recovery phase. Make sure you sleep well and get enough rest days. Manage stress as it can hinder your fat loss and muscle growth phase.

Understand that fat loss is not about not having any particular thing. It is about doing everything mindfully. Besides, you should even make up your mind as it will help you get rid of unnecessary cravings.