How To Lose Belly Fat Without Losing Muscle

Last updated on June 8, 2021

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Did you know that you could lose muscle as you aim to lose belly fat?

The best way to lose belly fat is by being in a caloric deficit. This means that you consume fewer calories than your body burns.

When you supply your body with fewer calories, it is forced to find alternative energy sources, which ultimately help to cut fats.

However, cutting off belly fat does not necessarily mean that you will lose the fat alone. It also means that you could lose muscle as well. 

And this might not be good if you are looking to have a toned tummy. 

Losing belly fat without losing muscle mainly entails getting your nutrition and workout routines right.

Here’s how to do it;

1) Increase your protein intake 

proteins

Protein is essential in belly fat loss and the building of muscle as well.  

Proteins contain amino acids that are necessary for repairing and building muscles.

Usually, protein is broken down every day, which is why it is essential to consume more proteins to replace those that have been broken down. 

If you are lifting weights and doing cardio, it is recommended that 10-35% of your food is made up of protein. 

Fish, poultry, lean meat, nuts, seeds, eggs, tofu, and grains are some of the best protein sources. 

2) Focus on weight training 

woman weight lifting

If you want to lose belly fat without losing muscle, you should do weight training to lose belly fat

Weight training not only speeds up your body’s metabolism but also helps to build muscles. 

While at it, focus on progressive overload. This refers to the gradual increase of weights and repetitions in your strength training routine. 

Doing this forces your body to build and strengthen your muscles. 

3) Maintain a balanced caloric deficit  

count calories

It is essential to be in a caloric deficit to lose belly fat. However, your caloric deficit should not be too large or too small.

When your caloric deficit is large, your body might lack sufficient nutrients to build muscle. As a result, you might end up losing more muscle.

When the caloric deficit is small, you will lose belly fat slowly. 

It is therefore essential to maintain a considerable caloric deficit. Eating 500 calories less per day would be ideal for losing belly fat without losing muscle. 

Conclusion

There you have it! You can lose belly fat without losing muscle by increasing your protein intake, strength training, and being in a caloric deficit. 

While at it, do not rush the process. Cutting calories aggressively will make you lose muscles instead of building them. 

It might also affect your health as your body still needs nutrients to carry out other processes. 

If you are just getting started to get rid of upper belly fat, it might not be clear to you the caloric deficit to maintain or the strength training routine to follow.

This is why it is essential to seek help from a qualified personal trainer. 

 

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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