Daijiworld Media Network- New Delhi

New Delhi, May 25: When aiming to lose weight, many people unintentionally shed muscle along with fat—especially when relying solely on drastic calorie cuts or excessive cardio. The good news? With a strategic and disciplined approach, it's possible to burn fat while preserving or even building lean muscle.

Here’s how to do it right:

Muscle is metabolically active tissue—meaning it helps burn calories even at rest. To preserve it:

• Focus on compound lifts: squats, deadlifts, presses, and rows.

• Train 2–4 times a week, ensuring progressive overload (gradually increasing weight, reps, or intensity).

• Emphasize form and consistency over volume.

To burn fat, you need to eat fewer calories than you burn—but not too few.

• Target a deficit of ~500 calories/day (enough for 0.5–1 kg or ~1–2 lbs of fat loss per week).

• Avoid crash diets—they lead to rapid muscle breakdown and slow metabolism.

Protein is the foundation of muscle preservation during weight loss.

• Aim for 1.6–2.2 g of protein per kg of body weight.

• Include sources like:

Chicken, fish, lean beef

Eggs and dairy

Legumes, tofu, tempeh, quinoa (for plant-based diets)

Cardio can help with fat loss—but too much can hurt your gains.

• Stick to moderate-intensity cardio: walking, cycling, swimming.

• Limit to ~150 minutes per week unless you're combining it with strength training.

• Avoid fasted or prolonged cardio if you're under-fueled.

Muscles grow during rest—not during workouts.

• Get 7–9 hours of quality sleep every night.

• Plan rest days and avoid overtraining.

• Use techniques like stretching, foam rolling, and active recovery to reduce soreness and promote healing.

Hydration and hormonal balance are critical.

• Drink 2–3 liters of water daily (more if active or in hot climates).

• Chronic stress increases cortisol, which can increase fat storage and muscle loss.

• Include meditation, yoga, journaling, or simple deep-breathing to reduce stress.

Not all progress shows on the scale.

• Track body measurements, photos, and strength gains.

• If you notice strength loss or muscle shrinking, reassess:

o Are you eating enough protein?

o Is your deficit too aggressive?

o Are you overdoing cardio?

Fat loss without muscle loss requires patience, strategy, and consistency. It’s not about quick fixes, but sustainable habits:

Lift smart

Eat wisely

Sleep well

Stay consistent