3 Science-Backed Tips On How to Lose Fat While Preserving Muscle

We all know that losing weight can be quite challenging. It depends on various factors like your current condition, habits, lifestyle, diet, and more. Also, it is important to understand that losing weight is not the same as losing fat. There are people with high percentage of fat in their bodies even though they are not overweight. There are many dangers of having higher amount of fat.

When it comes to people that are actively training in the gym, there are two most common types. Those who want to look lean, and those who are focusing on the mass. Losing more fat is especially important for getting a lean appearance, and here are some science-backed tips that can help.

1. Improve Your Diet


Having a proper nutrition plan is the key of improving your condition and results when training. If you continue with the fast food, processed products, and beverages with a lot of sugar, you will need much more time to reach some results.

The first thing to do is to create a plan where you will limit the intake of sugar and food that contain omega-6 fatty acids. Also, you will need increased amount of protein so you can improve your muscles while losing the fat.

2. Add Some Supplements


Even though diet is the core part, many supplements can help, especially when it comes to limiting the amount of fat. The issue with regular food is that many products with higher amount of protein also contain a lot of fat, and that will make it more difficult to get a lean appearance.

On the other hand, there are some excellent supplements like protein, amino acids, vitamins, and more, where you can get enough essential minerals and other substances to build muscles while regulating your weight at the same time. If you are interested in buying these products, check here.

3. Don’t Forget Cardio


We all know that cardio workouts are the most challenging ones. That is especially the case with people who are not in the best condition. Also, it can be more difficult to grow muscles when you add a lot of cardio to your workout sessions. However, it is very efficient when you want to burn fat.

Therefore, you should add some jogging or cycling into your weekly plan. Pay attention to duration and intensity so you can create a progression over time. Adding only two cardio sessions in your week will significantly improve the results.

Last Words

It is proven that adding more protein, using supplements, and adding cardio sessions can help even those people who didn’t limit themselves from fast food and candies. Still, you cannot expect quick results if you don’t pay attention to your diet.

In the end, the process of losing fat is not simple, and it requires a lot of effort and time. Therefore, you must be determined. Also, creating a proper plan is the only way to secure the progress. If you are not sure how to start, the best solution is to consult some fitness instructor.

About Anita Kantar

I am Anita Kantar, a seasoned content editor at As the content editor, I ensure that each piece of content aligns seamlessly with the company's overarching goals. Outside of my dynamic role at work, I am finding joy and fulfillment in a variety of activities that enrich my life and broaden my horizons. I enjoy immersing myself in literature and spending quality time with my loved ones. Also, with a passion for lifestyle, travel, and culinary arts, I bring you a unique blend of creativity and expertise to my work.

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