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5 Things You Need to Do to Lose Fat Without Losing Muscle”

“Here are 5 things you NEED to do to lose fat — without losing your hard-earned muscle. 👇”

1️⃣ Eat in a small calorie deficit
Don’t starve yourself — aim for just a 200–300 kcal deficit from your current maintenance.
As your body adapts, either lower calories slightly each week or increase your movement — add cardio 3–4 times per week.
Remember, slow fat loss over fast rebound.

2️⃣ Prioritize high protein
Aim for 1.5x–2x your body weight (in grams) every day.
Get your protein from lean sources — chicken, fish, eggs, paneer, tofu.
Protein protects your muscle during a cut.
And don’t forget your veggies and fruits for fibre — it’ll keep your digestion clean and energy high.

3️⃣ Keep lifting heavy
Don’t stop training hard just because you’re cutting.
Keep resistance training to signal your body that the muscle is still needed.
Focus on compound lifts — squats, presses, rows, pull-ups.
You might lose a bit of strength — that’s normal when you’re eating less and burning more.
What matters is maintaining intensity.

4️⃣ Sleep 7–8 hours
This is where recovery and fat loss magic happens.
Poor sleep = poor results.
Stick to a consistent sleep schedule — same sleep and wake time daily.
Your goal: 7–8 hours of deep, uninterrupted sleep.
That’s when your body repairs, recovers, and burns fat efficiently.

5️⃣ Stay consistent for 8–12 weeks
This entire process isn’t about intensity — it’s about consistency.
You won’t see changes every day, but you will if you stick to it every week.
Track progress, not perfection.
Do this for 3–4 months, and you’ll look leaner, stronger, and more athletic than ever.

“Remember, you don’t build your dream physique by going all out for a week — you build it by showing up every single day.”