Whether you’re cutting, leaning out, or trying to get shredded, your real goal may be more specific than just losing weight—you’re likely wondering how to lose weight without losing muscle.

There are numerous benefits to focusing on body recomposition rather than just weight loss. Losing fat while keeping your muscle allows you to maintain strength and energy and even supports your overall health, all while helping you get that lean, toned, and defined look that so many people are after.
But cutting down your body fat mass while keeping your muscles the same can be a bit confusing since they are actually two different goals.

In this guide, we’ll break down five science-backed strategies to help you burn fat, retain muscle, and reach your goals more effectively, plus a few expert tips on supplements, recovery, and nutrition timing.

1. Cut down on your calories, but prioritize protein

If you want to lose weight, you need to be in a calorie deficit. When you are in a calorie deficit (in other words, when you are eating fewer calories than your body uses for energy), it has to use the energy that it has stored in your body from previous meals.

Much of this extra energy is stored as fat tissue, which ultimately means that your body will “burn” through this fat tissue and help with weight loss!
Unfortunately, fat tissue isn’t the only thing that can be burned when you’re in a calorie deficit. You can also lose muscle in the process since some of your energy is also stored there in addition to in your fat tissue.

So, a calorie deficit isn’t the only thing you need to think about when you’re trying to lose fat while keeping your muscle — you’ll also need to pay attention to the quality of your diet and eat enough protein, so that muscles have what they need.

Protein is often called a “building block”, because it makes up the structure of important components of our body, including muscle.

In fact, research suggests that eating plenty of protein can even promote increases in lean body mass during a calorie deficit. Aim for 1.2–1.6 grams of protein per kilogram of body weight per day, spread evenly across meals.

Focus on lean sources like:

• Chicken breast

• Greek yogurt

• White fish

• Lentils and beans

• Low-fat dairy

• Tofu and tempeh

These foods help you stay full, fuel recovery, and prevent your body from breaking down muscle tissue.So, your nutritional goals are twofold: you should eat at a moderate calorie deficit to encourage fat loss, but also fill up on plenty of protein sources to maintain muscle.

Note: No foods are strictly “off-limits.” What matters most is your overall calorie intake, nutrient balance, and consistency. The foods listed under “avoid” are often higher in calories, added sugars, or processed fats, which can make fat loss and muscle preservation more difficult if eaten in excess. However, enjoyed occasionally and in moderation, they can still fit into a healthy, goal-supporting diet.

2. Combine Resistance Training and Cardio

To burn fat without losing muscle, your workout routine needs more than cardio. Cardio exercises like running, swimming, or cycling help create the calorie deficit you need. But resistance training—like weightlifting or bodyweight movements - is what tells your body, “keep the muscle.”Aim for:

• 2–3 sessions of resistance training per week (target all major muscle groups)

• Cardio on alternate days or after strength sessions

• Recovery days to prevent overtraining

3. Try HIIT

If you want to attack both your fat loss and resistance training goals with one intense, heart-pounding exercise, adding a few days of HIIT training to your workout routine is a great idea!High-intensity interval training (HIIT) involves doing high-intensity exercises for short periods of time, with brief periods of rest in between. These intense workouts are designed to accelerate your heart rate and can include repetitive whole-body movements like jumping jacks, sprints, lunges, burpees, and more.Because these workouts are so intense, HIIT is highly effective at burning calories. But even better, HIIT also seems to help with maintaining muscle mass at the same time!One study found that young overweight adults were able to better maintain muscle mass on a hypocaloric diet when they added HIIT to their training regimen. Try:

• 20-minute HIIT workouts 2–3 times per week

• Mix of upper/lower body movements

• Progress gradually to avoid burnout

4. Eat Satisfying, Nutrient-Dense Foods

One of the biggest obstacles that people tend to run into when attempting to lose weight is battling with their appetites. If you’re trying to lose fat, the key to maintaining a good calorie deficit is to fill up your diet with foods that keep you feeling full while still allowing you to stay within your calorie limits.Fill your plate with:

• Lean proteins for satiety

• High-fiber foods like beans, lentils, spinach, and oats

• Non-starchy vegetables like broccoli, zucchini, kale, and carrots

• Healthy fats like avocado and nuts (in moderation)

Research even links higher legume consumption with lower body fat percentages and improved BMI.Avoid ultra-processed snacks that offer quick calories but no lasting fullness.

5. Strategize the best meal and snack times

Because you’re in a calorie deficit, it can be extremely helpful to strategize the ideal mealtimes for yourself, to determine what works best for you and will keep you from feeling deprived throughout the day.

Ultimately, the most important thing for fat loss is to burn more calories than you take in.
However, experimenting with your mealtimes and finding out what makes you feel the most satisfied can help make restriction much more comfortable and tolerable throughout your fat-loss journey.

For example, eating several small, frequent meals during the day is a popular strategy that has been linked to fat loss and increases in fat-free mass (otherwise known as muscle mass).

Some people also swear by intermittent fasting (IF) since it can help you stay in your calorie deficit.

Current research suggests that IF can be an effective means of losing primarily body fat.

Do some experimenting to figure out which strategy helps you stay the most comfortable while working on your goals.

6. Don’t Skip Recovery and Sleep

Muscles grow during recovery - not workouts.Getting enough rest between sessions and prioritizing 7–9 hours of sleep each night is essential for hormone regulation, muscle retention, and fat burning.Strategies to support recovery:

• Active recovery (walking, yoga)

• Rest days between training muscle groups

• Cold showers or compression for soreness

Lack of sleep raises cortisol, which can increase fat storage and reduce muscle.

7. Supplements That May Help

While not necessary, a few well-studied supplements can support fat loss and muscle maintenance:

• Whey protein – helps meet protein goals conveniently

• Creatine – supports strength and muscle performance

• Omega-3s – may reduce muscle breakdown

• Caffeine – boosts training intensity and fat oxidation

Always consult with a health professional before adding supplements to your routine!

Supplements Cheat Sheet

Key Takeaways

You don’t have to sacrifice your hard-earned muscle to get lean.By combining:

• A moderate calorie deficit

• High protein intake

• Smart strength and cardio training

• Rest, sleep, and nutrient-dense food

You’ll not only lose fat - you’ll maintain your energy, strength, and definition. Track your body fat percentage and measurements, not just the number on the scale. And remember, real progress isn’t always visible overnight—but consistency pays off.