🔥 How to Lose Fat and Keep Muscle — The Fastest & Smartest Way

🥩 1. Eat Enough Protein — Every Single Day

Protein is your muscle’s best friend during fat loss. When calories drop, your body may start breaking down muscle for energy — unless it has enough protein to protect it.

✅ Goal: Eat 1.6–2.2g of protein per kg of body weight daily.
Great sources: Chicken, eggs, fish, lean beef, Greek yogurt, tofu, and protein shakes.

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🏋️ 2. Lift Heavy (Even in a Calorie Deficit)

Cardio burns calories, but weight training tells your body to keep muscle.
Don’t stop lifting — even if you’re cutting. Focus on compound movements: squats, deadlifts, bench press, rows, and pull-ups.

✅ Tip: Aim for 3–5 strength workouts per week.
Progressive overload (lifting a bit heavier or with better form over time) keeps muscles growing.

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🧘 3. Add Cardio Wisely

Too much cardio can make you lose muscle. Use it strategically.
Do short, intense HIIT sessions (15–20 minutes) 2–3 times per week — or brisk walking for 30–40 minutes daily.

✅ Best combo: Strength training + light daily movement + short HIIT = fat loss without muscle loss.

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🍚 4. Stay in a Moderate Calorie Deficit

Extreme dieting kills your muscle gains.
A small to moderate calorie deficit (about 15–20% below maintenance) helps you lose fat efficiently while maintaining strength.

✅ Example: If you maintain at 2500 calories, start around 2000–2100.

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💧 5. Prioritize Sleep and Recovery

Fat loss happens in the gym — but muscle is kept while you sleep.
Lack of rest increases cortisol (a stress hormone) that makes fat loss harder and muscle retention worse.

✅ Sleep goal: 7–9 hours every night.
✅ Extra tip: Take rest days — recovery is growth.

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🧠 6. Be Patient but Consistent

Real transformations come from weeks of consistency — not crash diets.
Stay disciplined with your training, nutrition, and recovery. The mirror (and your strength) will show the results soon.

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