Burn fat and keep your muscle
You burn fat when you eat slightly less than you use. Your muscles are preserved when you keep up strength training and eat enough protein. A moderate pace brings lasting results.
You will need
- Bathroom scales and a tape measure
- Food diary or app
- Training programme
Steps
Set a realistic pace
Aim to lose about 0.5–1% of your body weight per week. A faster pace easily costs you muscle mass and energy too.
Reduce your energy intake moderately
Keep protein high
Keep up strength training
Move more in everyday life
Eat filling food
Measure more than your weight
Take breaks when needed
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