Fat Loss Tips: Lose Fat, Keep Muscle
Lean down without losing the muscle you built. Smart deficits, high protein, daily movement, and lifting heavy keep fat loss on track.
6 evidence-based tips
Foundations
Fat loss comes down to eating fewer calories than you burn — training just makes it easier.
High protein (1.6–2.2 g per kg) on a diet keeps muscle and curbs hunger while you cut.
Level up
Aim to lose about 0.5–1% of body weight a week — faster usually means losing muscle too.
Daily steps (NEAT) often burn more than workouts — 8–10k a day quietly widens your deficit.
Advanced
A short diet break at maintenance every 6–12 weeks can ease the metabolic slowdown of cutting.
Keep lifting heavy on a cut — dropping weights tells the body to shed muscle, not just fat.
Put these tips into practice
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