What is the best way to lose fat and gain muscle?

Rishi Dhingra

Rishi Dhingra

The best way to lose fat and gain muscle is through a combination of a healthy diet and regular exercise. This is also known as body recomposition.

To understand how fat is made by the body, read this!

Here are a few specific strategies that can help:

Create a calorie deficit: In order to lose fat, you’ll need to create a calorie deficit by burning more calories than you consume. One way to do this is by reducing your calorie intake, but it’s also important to increase your calorie expenditure through exercise.

Understand how to calculate the calories you need for weight loss, here.

Lift weights: Building muscle requires progressive resistance through weightlifting. This can help increase muscle mass, boost metabolism, and ultimately lead to fat loss.

Incorporate cardio: In addition to lifting weights, incorporating cardio into your exercise routine can help burn extra calories and promote fat loss.

Skinny fat? Learn how to fight that!

Eat enough protein: Protein is essential for muscle growth and repair. Eating adequate amounts of protein can help preserve muscle mass while you’re in a calorie deficit. Aim for at least 0.8 grams of protein per pound of body weight.

Eat enough carbs and healthy fats: Carbohydrates and healthy fats provide energy, so it’s important to include enough of these in your diet. But, be conscious of the source.  While fiber rich and nutrient dense carbs like vegetables, fruits and whole grains, healthy fats like olive oil, avocado and nuts are good options, empty calories from processed foods like crackers and cookies should be avoided.

Understand your macro nutrient calories here.

Get adequate sleep: Sleep is important for recovery and muscle growth, so make sure you’re getting enough. Aim for at least 7-8 hours of sleep per night.

Patience and consistency: Losing fat and gaining muscle takes time and consistency. So be patient with yourself, have a plan and stick to it

It’s also worth noting that everyone’s body is different and may respond differently to different types of exercise and diets. It’s a good idea to work with a trainer or a personalised nutritionist to create a plan that works for you. Get in touch!

I’m a practising nutritionist, with a background in human physiology and nutritional sciences. I take a holistic & scientific approach to all aspects of health & wellness. I use food and lifestyle changes to optimize one’s nutrition to promote longevity & healthy ageing. So, if you want to hack your healthspan and be the best version of yourself, sign up for my 3 month personalised holistic health program today,   and become your own nutritionist! 

Formal Consultation and Blueprint

You’re super serious about your health goals and are eager to see results soon! Perfect!
A formal consultation is the first step in this process.

If you sign up for a formal consultation, you will receive a detailed questionnaire to fill out which I use to create a customised nutrition plan or formalised blueprint for you to follow.

I analyse your answers and the metrics you’ve recorded to define goals, calories, energy balance, macronutrients, deficits and surplus. I look at micro level detailing of your eating habits and patterns and suggest foods to add or delete based on your preferences, via a formalised blueprint.

The Blueprint will also include suggestions for eating frequency, windows and patterns. It will suggest pre and post workout nutrition options and recommend supplementation based on any deficits that show up in your questionnaire. Styles and frequency of training are also recommended.

The goal is to create a sustainable short and long term strategy to ensure you’re always in optimal health.

After creating the blueprint, a consultation call is arranged during which we go through the blueprint together. I explain macros and the role of hormones in overall health and take care of any comments, concerns or questions you may have. Once we’re aligned on the route forward, the Blueprint is sent to you.

This Blueprint will serve as the guide through your transformation journey.