7 Science-based Steps to Lose Body Fat (Belly Fat) Without Losing Muscle

If you are like many people working out, you probably have a bit more body fat than you would like.

There are tons of guys in gyms that lift hard during the year to gain mass, but they also have put on a bit of fat during this time.

If you want a pleasing physique, you are going to need to get down to a respectable body fat level.

Everything you need to know about how to train, what and when you should eat, and the importance of a better night’s sleep.

When most people talk about trying to lose weight, what they are really trying to do is lose fat.

The problem is, that requires not losing muscle—which your body naturally does when you’re in a caloric deficit. And a caloric deficit is a requisite for fat loss; you can’t lose fat without taking in fewer calories than you burn per day, says Abbie Smith-Ryan, director of the Applied Physiology Laboratory at University of North Carolina at Chapel Hill.

“If you achieve a caloric deficit to lose weight solely by cutting calories, you will lose a similar percentage of weight from fat as from muscle,” adds Heather A. Milton, senior exercise physiologist at NYU Langone’s Sports Performance Center. Which could make dieting even less attractive than it was before.

Meanwhile, a caloric surplus—eating more calories than you burn per day—is required to build muscle. Think of building muscle like laying bricks: If you want to build it up, you’re going to need more bricks. But then again, we get back to the problem of needing to get remove bricks, Jenga-style, for weight loss.

“However, you can manipulate the way the two types of body tissue, fat and muscle, are being lost during a caloric deficit by creating that deficit in a different way,” Milton says. These strategies of manipulation are plentiful—and while each helps on its own, they are most powerful when performed in concert. Here are the steps you should take.

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