Things You'll Need:
- calculator
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Step 1
The most important thing you can do is find out how many calories you have to cut out of your diet in order to lose fat. To do this you have to find your basic metabolic rate (BMR) which is the daily amount of calories you need just to stay at your current weight.
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Step 2
To calculate your BMR, perform the following: For men: multiply your weight by 4.35, then take your height in inches and multiply it by 4.7. Add these numbers together and then add 655 to the sum. From this total you will subtract the number you get when you multiply your age (in years) by 4.7. For women: multiply your weight by 6.23, then take you height in inches and multiply it by 12.7. Add these numbers together and then add 66 to the sum. From this total you will subtract the number you get when you multiply your age (in years) by 6.8.
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Step 3
Slowly lower your calories below your BMR number. If you drop your calories too low or too quickly your metabolism will actually turn on you. Your body will start burning muscle as fuel and store more calories as fat.
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Step 4
To lose weight you either have take in less calories than your BMR or exercise. To lose weight while saving muscle you have to do both. Drop your daily calorie intake by 100 for the first week and see how your body reacts. Then drop by another 100. Keep doing this until you see the results you want. But remember, don’t go too low! Or it will backfire on you!
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Step 5
Keep your protein intake high. Aim for a 40-40-20 macronutrient breakdown: 40% of your calories from carbs, 40% from protein, and 20% from healthy fats. If you feel it necessary to lower your carb intake make sure you compensate by increasing how much protein you eat. Try to spread your calories out over 4-6 meals a day.
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Step 6
Perform cardio exercise approximately three times a week, for 20-30 minutes. One of the best forms of cardio is running/treadmills.
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Step 7
You have to lift weights if you wish to preserve muscle and strength. Lift at least three times a week. Keep your rep range between 6-8. This is the ideal range for strength and mass. Try to keep your volume (the number of sets and the number of exercises for each muscle group) high, around 3 or 4 if possible.
