How to Reduce Body Fat Without Losing Weight

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More Muscle-Less Fat
More Muscle-Less Fat

There are about 3500 calories in a pound of body fat. In order to burn one pound of body fat, you have to burn at least 3500 excess calories. When you are attempting to maintain a certain weight, but get rid of body fat, it is a fine balance. You have to burn fat, but maintain and even increase muscle mass in order to achieve this result. Here is how it is done.

Instructions

    • 1

      Eliminate saturated fat from your diet completely. If you plan to burn fat, you have to first stop taking it into your system. Saturated fat can be found in processed foods, fatty pieces of meats, soups and creams. Read all labels to ensure that the product you are consuming has zero saturated fat. Limit your unsaturated fats to under 10 grams per day as well.

    • 2

      Eat high protein and low carbohydrate foods. This will help lower triglycerides in the blood that contribute to fat. Include fish, lean meats and eggs. Do not consume potatoes, rice, pasta or bread. Excess carbohydrates are converted to sugar, which then becomes fat. Keep your carbohydrate content to less than 20 grams per day if possible. Add high quantities of raw foods to your diet as well.

    • 3

      Consume large quantities of protein to maintain muscle mass. For a man, keep your calorie count at 2500 to 3000 calories per day. For a woman this number should be 2000 to 2500. If you work out excessively, you should increase calorie intake.

    • 4

      Work out with heavy weights to increase muscle mass. Muscle weighs more than fat. The more muscle you have, the more you will weigh. Lift heavy weights for 8 to 10 reps instead of lighter weights for 12 to 15 reps to increase muscle mass. Go to failure (can not lift anymore) in order to add more musculature. Decrease cardio work and increase weight training exercises.

    • 5

      Take fat burning supplements. Take a combination of creatine, glutamine, arginine, l-carnitine, and l-lysine. These are fat burners and protein synthesizers. They will help you maintain muscle mass and weight but encourage fat burning. In addition, drink green tea. Green tea has fat burning properties.

    • 6

      Drink at least 64 ounces of water daily. Water will help to flush fat out of the body. It will also help to deliver the necessary nutrients to the body systems and assist in vitamin and mineral assimilation.

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