How To Lose Fat Instead of Muscle

There are many trendy, and tricky diets that have strange effects on our bodies, and yes losing a little weight with magical passes can sometimes happen, however, the only way to truly lose weight, and keep it off is with caloric deficiency. That meaning, you need to eat fewer calories than your body burns, just to maintain itself. This means that when there is a caloric deficiency, your body will tap into those fat stores, gobble them, and thus rid them from you at last. The only problem is your muscle cells are just as delicious as your fat cells, so instead of losing fat, you lose muscle, which can be a terrible thing, because the more muscle you have, the more you can eat!  For more information on diet plans and losing weight click the photo!fatdeim-book


So what you need to do is send messages that will tell your body to eat the fat cells, not the muscle cells, also try to think of your progress, not in terms of weight loss, but a change in body/fat percentages. Not only is it possible to convince your body to feed on fat stores instead of muscle cells, but you can also actually gain muscle mass while losing fat!

1. Eat more protein.

grilled salmon fish on rectangular black ceramic plate
Photo by Malidate Van on

Getting more protein in your diet is imperative because this is the life force of the muscles. When your body has a nice consistent supply of protein, it does not feel the need to break down muscle tissue for amino acids.

Adding higher levels of protein to your diet has no adverse effects, only benefits. This can also help maintain skin, hair, and nails, not a bad deal at all. You can even drink a protein shake after a workout.

How much do you need? for those who are actively lifting 1.5 to 2 grams for every pound would certainly suffice.

2. Heavy compound weightlifting.

Your exercise should be more focused on muscle gain than weight loss. This is all part of body recomposition and cell adaptation. Progressive heavy lifting over a period of time tells the body to keep, and build new muscle cells, the outcome being making more muscle than you lose.

woman lifting barbell
Photo by Leon Martinez on

By lifting weights you gain muscle damage (myocyte) which signals the body to repair them, and actually, make more muscle fibers than you had before (myogenesis)… This is a great indicator to tell your body to eat the fat cells and not the good ones.

You should focus on heavy weight/low rep lifting, find a weight that you can do with 8-12 reps, and focus on lifts that engage many muscle groups such as:

  • squat
  • dead-lift
  • bench-press
  • core strength


3. Cut the carbs.

Yep, many of you have sung this familiar refrain many times before, so you knew this was coming. Carbs do have a tendency to end up as stored fat cells. You need to limit the number of grams of carbs you eat, and of course avoid many sugars, white flour products, and beer. 1-2 grams of carbs per body weight is a good place to start, depending on your metabolism, and workout routine, you might need more or less. Also, consuming carbs after a workout is ideal. Try to get most of your carbs from vegetables or other low glycemic foods.

4. High-intensity interval training (HIIT)

Studies have shown interval training at a high intensity can be greatly beneficial to your health, and it is a fantastic way to improve body composition, this is the old muscle/fat ratio. Some of the benefits are:

  • increases resting metabolism
  • improves insulin sensitivity in muscles
  • releases hormones which tend to aid in fat loss and reduce fat storage
  • makes more muscle than long cardio stints
man lying on rubber mat near barbell inside the gym
Photo by Victor Freitas on

About 20-30 minutes should be plenty of time, at a frequency of 2-3 times per week. These are intense cardio workouts with breaks, or lower exercises worked into the routine, such as running 400 meters, then rest for 60 seconds for 5 rounds. Burn fat with your cardio, not calories, this means your workouts should be short bursts of high energy.

5. Do not let your caloric deficiency be too large.

Try not make huge drops in your calories just to lose the weight faster, this can definitely lead to muscle loss, which will only lower the number of total calories your body can consume in a resting state. Do not go below 900, and make sure the calories you get come from healthier foods.

Observing what type of fats you eat is very important as well. Avoiding fat is a big mistake, because they can help maintain hormone levels, and give you the satiation of being full.

Oily fish, avocado, olive oil, coconut oil, and nuts are good choices for finding healthy fats. Any grass-fed beef or seafood containing omega-3s can help lower inflammation and lubricate the body. Many sea food products are also high in protein but low in calories. Learn more about meal plans, shopping list, and diet by clicking here:

6. Get plenty of sleep.

Sleep helps the body restore itself, it helps your cells after working out and cycles different hormones which aid in cell regeneration and adipose tissue consumption.

A tired brain can make poor choices, and affect your mood in an adverse manner. To remain focused on your health, and life goals getting enough sleep is absolutely necessary.

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Photo by Godisable Jacob on

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