To burn fat effectively and save muscle at the same time, we recommend the following:
Lift weights: Lifting weights will help you maintain muscle while you lose weight. It also helps burn fat, because muscle mass requires more energy than fat. Exercise regularly with weights but remember to give your muscles enough time to rest and recover between workouts.
Eat enough protein: Protein helps build and maintain muscle. Eat enough protein in your diet to maintain your muscle mass. The recommended amount of protein is about 1.6 grams per kilogram of body weight.
Eat fewer calories: To burn fat, you need to eat fewer calories than you consume on a daily basis. We recommend reducing your calorie intake by around 500 calories per day.
Eat a variety of foods: Eat a variety of healthy foods to get the nutrients you need. Avoid processed foods and sugar.
Do cardio: Cardio helps burn calories and fat. Do cardio regularly, but don’t overtrain, as it can negatively affect muscle mass.
Drink enough water: Drink enough water to keep your body functioning properly and to maintain good performance during workouts. Drinking water also helps curb your appetite.\
Take rest days: Take rest days to allow your muscles to rest and recover from workouts. Too little rest can negatively affect your performance and muscle growth.