Can you lose fat without losing muscle?

Yes, you can lose fat without losing muscle. According to the Mind Pump Podcast, the key is to send signals to your body that instruct it to burn body fat while maintaining or even building muscle. This involves understanding how your body adapts to different stimuli. For example, excessive calorie restriction and excessive cardiovascular exercise without adequate strength training can signal your body to become more efficient at burning calories, which can lead to muscle loss. This is because the body tries to reduce energy demands by reducing muscle mass, which is a high-energy tissue 1.

To prevent muscle loss while losing fat, it's crucial to engage in strength training, as it provides the body with a strong signal to maintain muscle. Lifting weights, especially heavy strength training, helps prioritize muscle maintenance even when you are in a caloric deficit 2. Additionally, managing macronutrient intake, like ensuring adequate protein and not excessively reducing carbohydrates, can support muscle maintenance. Carbohydrates help maintain workout performance, which supports muscle retention 3.