Is it Possible to Lose Fats Without Losing Muscle Mass?

Ben Emanuel II

Some might achieve weight loss only to realize that they’ve lost muscle mass as well. The next thing they know, their metabolic rate is already sluggish and they are gaining more than they lost.

A lot of individuals dream of having an Instagram-perfect body with rock hard abs, and a low body fat percentage. But achieving this seems like an impossible task for most. Losing body fats without losing muscle mass seems like a struggle for a lot of people.

Some might achieve weight loss only to realize that they’ve lost muscle mass as well. The next thing they know, their metabolic rate is already sluggish and they are gaining more than they lost.

How much fat is healthy?

For starters, let’s take a closer look at body fats. Unfortunately, many are dealing with a high percentage of body fat. According to the WHO, 39% of adults 18 and above are overweight. Also, 13% of the world's population was said to be obese in 2016. Over the last decades, there’s a steady increase in the number of people who are becoming either overweight or obese.

The ideal body fat percentage for women is at 21-33% while it’s 8-19% for men. Anything over these numbers can leave someone prone to developing type 2 diabetes and cardiovascular conditions.

Losing Body Fats

Losing body fats is not rocket science. It is important that your body is on a caloric deficit. You have the option either to burn more calories or perhaps eat less. However, there is a catch. If you are losing weight without doing any exercise, it is likely that you are also not maintaining your muscle mass.

Ideally, you want to be working out and having a restricted diet if you want to efficiently lose body fat.

Maintaining And Building Muscle Mass

Next, it is equally important to know how to maintain and build muscles. There are two things that are necessary to preserve and build muscle mass. First, gaining muscle typically comes from a caloric surplus.

However, it isn't just any macronutrient. Protein, once processed by the body, turns into amino acids that then help build muscles mass. Next, it isn't enough that you are eating enough protein. It is equally important that you are doing resistance training to be able to build muscle mass.

Losing Fat and Building Muscle

It gets tricky from this point forward. Losing fats without losing muscle mass can be a bit complicated. We have established that you need to be on a caloric deficit to lose fats. However, if not done the right way, there is a chance that you will also lose muscle mass at the same time.

In reality, you can opt not to try fad diets to be able to achieve your goal of losing fats without catabolizing your muscles. Here are some tips that can come in handy.

1. Caloric Deficit Doesn’t Mean Depriving the Body of Protein

Nutrition plays a great role in your body's response whether you are building muscle or losing fats. It is possible to lose fats and be on caloric deficit without doing harm to your muscle mass. However, it is crucial that you count your macronutrient intake if you are looking to achieve this.

It is important that you meet the body's protein requirement to be able to maintain or build muscle mass. A good rule of thumb is to take 0.8 grams of protein per kilogram of your body weight for someone who has a sedentary lifestyle. This number usually goes up depending on the activity that you are doing.

2. Don’t Forego Your Carbohydrates and Fats

One of the biggest mistakes that people make is to forego fats and carbohydrates in their diet. Carbohydrates are needed by the body to be able to function. It is the body’s primary source of fuel to be able to do different activities. Even keto diet has a small amount of calories coming from carbohydrates.

If you opt not to do keto diet and other fad diets that are a bit extreme, you can always keep your carbohydrates to a minimum plus know exactly when to take your carbohydrates. You might want to take carbohydrates before you are doing your workout to be able to provide the body with its primary fuel. This also spares the body’s protein which is going to be needed by your muscles.

And also, let's not forget that fats play an important role in the body's functions. Vitamins A, D, E, and K rely on dietary fats for absorption. Plus, fats are known to help lessen your cravings.

3. Lift Heavy

A lot of people would think that cardio exercises such as running and swimming can get the job done if you wish to cut your fats and build muscle. What makes resistance exercise a good way to burn fat is the fact that it can help build your muscles. When you exercise larger muscle groups such as your legs and back, it becomes possible to burn more calories even when you are resting.

Final Thoughts

Getting ripped isn’t always an overnight project. To some, losing body fats and getting toned might seem like a complicated process. However, it is important to understand that it is a mix of both nutrition and proper exercise. You will also need to be disciplined enough to plan and follow your diet and stick to a routine that can get your body to progress.