How To Lose Weight Without Losing Muscles?

Man doing push-ups
Reading time: 7 minutes


Dark Labs is a company that specializes in creating high-intensity, powerful formulations for the extreme and hardcore stimulant enthusiasts.

Table of Contents

Table of contents:

  1. How to lose body fat without losing muscle?
  2. The takeaway

Many people want to embark on a slimming journey, yet they are afraid of one major drawback – losing muscle mass. After all, it’s not that simple to completely reshape your body composition. Thus, in this article, we will answer one of the most burning questions: how to lose weight without losing muscles. Do you feel that you need this knowledge? Then don’t stop here and keep reading!

How to lose body fat without losing muscle?

Knowing how to preserve muscle mass while losing weight is crucial. Otherwise, you will just head towards being skinny. Muscles are what keeps our body together and what gives us strength, yet an improper approach to training might make them disappear along with the fat, making your body weaker. It is also possible to go the other way around – gain on muscles while not losing fat, therefore this knowledge is critical for anyone who desires to work out effectively. So, how to lose fat without losing muscle?

Keep a healthy diet

The first step that you should undertake if you wish to lose weight while preserving muscle mass is keeping an appropriate diet. Both what you eat and how much you eat are important. If you want to lose weight, you should also make sure that you drink plenty of water – especially before your workouts. Let’s look at all of these in more detail:

What should you eat 

Healthy fats:

  • nuts,
  • dark chocolate,
  • fish,
  • white cheese.


  • nuts,
  • eggs,
  • seafood,
  • beans,
  • brown rice.


  • fresh fruit,
  • sweet potatoes,
  • whole wheat pastas,
  • grains.

How much should you eat?

If you desire to lose on weight but gain on muscle mass, you should adjust your food portions accordingly. The first important aspect is to keep a calorie deficit – it will help you get slimmer.

Secondly, you need to balance your diet. When it comes to macros, it all depends on your height and current weight, combined with your aim. Yet, the general good practice is to consume a bit more proteins than fats, and twice as many, natural carbohydrates.

How much water should you drink?

If you want to lose weight, you should stick to drinking at least 1 liter (34 ounces) of water per day. Yet, the most optimum amount would be 2 liters (67 ounces).


Another critical aspect is exercising. Proper training plan is the answer to how you can lose weight without losing muscle mass. Many people don’t realize that, so they opt only for cardio exercises such as: walking, running, jogging, swimming or cycling. And while these are a good way to burn fat, they won’t help you keep or build your muscles – on the contrary, when doing cardio alone, you might decrease both your muscle mass and the amount of fat. So, what should you do?

When planning your workouts, you absolutely need to include strength training, such as: weightlifting, bodyweight exercises or resistance band exercises. All of these aim at preserving and building muscle mass. However, you can still grow muscles while maintaining a high body fat content – strength training will simply not be enough. The golden means is to combine it with cardio.

When going to the gym, you should begin with a warm-up. Then, proceed to a strength training session, and after it hop on a treadmill for 20–30 minutes. This way, you will stimulate your muscles to grow and burn fat at the same time. So, if you desire to have a lean, good-looking body – cardio plus strength exercises are the way to go.

You should also remember not to overdo exercising. The fat and muscles are our body’s reserves – elements used to resupply us with energy. If you train too hard or too often, your system won’t be able to produce enough energy from the fat, so it will begin to use muscles as well. Stick to 3–4 workouts per week, no less, no more.

Don’t be afraid to use supplements

There are many myths roaming around about supplements, but the truth is: they can help you an awful lot. Fat burners are an excellent example since they focus purely on enhancing fat metabolism. By using them, you will drop some fat without any consequences for your muscle mass, making them an ideal choice for any weight-losing training.

You could also try pre-workouts, but they are mainly used to give you a boost during the strength training. If you believe that your workout sessions are good enough, stick to fat burners instead.

Get enough sleep

The night is the time for regeneration. Your body prepares for the next day. If you don’t get enough sleep, you won’t be able to lose fat and gain muscle mass effectively. Why is it so?

The hormone levels in our bodies, mainly cortisol, ghrelin and leptin, are affected by sleep. But, they are the elements responsible for fat burning and appetite. Thus, if you sleep only 4–6 hours a night, you will hinder your fat loss, making cardio much less effective. Additionally, it will increase the risk of losing muscle mass – you will need to do more cardio to lose weight, so unless you add extra strength training to that, you’ll be burning both.

Use the services of a personal trainer

Sometimes, planning your workouts and diet might just be too much. You’re not an expert in this area, so some mistakes are bound to happen, and you have every right to feel overwhelmed. So, don’t be afraid to contact a true specialist – a personal trainer. They will help you begin your weight-losing journey, and you can always resign when you’ll feel confident enough to continue on your own.

The takeaway

How to lose weight without losing muscles? Be planning your diet and combining cardio and strength trainings. Remember that it is impossible to see the effects in just a few days – dropping fat is a lengthy process which requires concentration, zeal and determination. Good luck!

Did you desire to lose weight? You should read our article: Do Fat Burners Actually Work?

How can I lose body fat without losing muscle?

To lose body fat without losing muscle, follow these steps:

  • Maintain a healthy diet with a calorie deficit, focusing on healthy fats, proteins, and carbohydrates.
  • Stay hydrated and drink at least 1-2 liters of water per day.
  • Include both strength training and cardio exercises in your workout routine.
  • Use fat burners as supplements to enhance fat metabolism.
  • Get enough sleep to support fat burning and muscle preservation.
  • Consider seeking the guidance of a personal trainer for expert advice and planning.


How should I plan my workouts to prevent muscle loss while losing fat?

Combine strength training exercises like weightlifting, bodyweight exercises, or resistance band exercises with cardio workouts like walking, running, or cycling. Warm-up, engage in strength training, and then follow up with 20-30 minutes of cardio during each gym session.


Should I consider using supplements to aid in fat loss?

Yes, fat burners can be beneficial for enhancing fat metabolism during weight loss while preserving muscle mass. Consider using them as part of your training routine, and you may also try pre-workouts if needed for an additional energy boost during strength training.



Man doing push-ups

Related posts