Now more and more people know that if you want to lose excess fat and have a good figure, you actually want to lose fat instead of losing weight. However, many people accidentally lose their muscles when they lose fat, which makes them easy to get fat and become obese. If you want to lose fat successfully, but don't want to lose muscle, you don't have to be afraid to do the following four things.

# Lose weight and fat, don't rush for success.

Some people are eager to lose weight and fat, and want to reap the results at once. From the beginning, they did a lot of exercise and training to greatly reduce food intake. Although you can see that you lose weight quickly, in fact, most of what you lose is not fat, but muscle and water.

▲ Aerobic exercise time should not be too long, and it is best to control it within 40 ~ 60 minutes.

# Don't do excessive aerobic exercise

If you want to lose weight, everyone will think of aerobic exercise. Aerobic exercise can indeed burn fat to provide energy for the body, but too intense or too long aerobic exercise will also consume muscles, which is not conducive to fat loss. Therefore, it is suggested that the time of aerobic exercise should be controlled at about 40 ~ 60 minutes, and high-intensity interval training (HIIT) can be used to replace aerobic exercise in time, and the effect of reducing fat is also very good.

# Join HIIT (High Intensity Interval Training)

High intensity interval training (HIIT) is a good training method to exercise muscles and tissues, and it can also reduce fat. Adding 1 ~ 2 times of HIIT training in weekly exercise training can greatly improve the effect of reducing fat, improve metabolism and promote fat burning.

▲ Eating high-quality protein food helps to maintain muscles and reduce muscle loss.

# Eat more quality protein food.

Eating more high-quality protein foods such as chicken breast, fish, beef, eggs, tofu and milk can effectively help maintain muscles. After long-term aerobic exercise or weight-bearing training, supplementing high-quality and high-protein food is helpful to replenish muscles and reduce muscle loss.

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