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How to prevent muscle loss while losing fat?

  • Get in enough calories for your body size and activity level. Make sure those calories are nutrient dense by having them come from fruits, vegetables, meats, legumes, tubers, dairy, and whole grains
  • Aim for calories in the 10-12 times your body weight range
  • Try to get in 1 gram of protein per pound of lean body weight, and divide that evenly among 5 meals
  • Eat enough carbohydrates to support your activity level. You can start at 150 grams and adjust from there
  • Fill the rest of your calories with fat – healthy fats and EFAs (essential fatty acids)
  • Make sure you exercise and give your muscles a reason to maintain themselves. If you don’t exercise, your body is going to shed that unneeded muscle. Force your body to preserve it and even grow it by giving it consistent stimulation
  • Follow these guidelines and you will reach your true goal of not just losing weight, but losing that unwanted fat, and keeping your beautiful muscle

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