How To Lose Fat And Gain Muscle

By Mosh

Start Losing Weight

5 min read

Medically reviewed by:

Dr Paul Goodridge

Key Takeaways

Losing fat and gaining muscle simultaneously can be challenging, but it's possible with the right approach. To know the best way for you to achieve this, seek professional guidance and get a customised plan that works best for you specific situation.

Weight loss offers various potential health benefits to people with obesity. However, the loss of lean body mass associated with diet-induced weight loss may compromise its benefits, as this increases the risks of impaired muscle function and low muscle mass.[1] It’s ideal for people with weight loss goals to learn how to lose fat and gain muscle to improve their chances of having a healthy weight loss journey.

Someone’s perceived best way to lose weight may not always be an effective, safe, and ideal way to build muscle and lose fat. Instead of relying on online sources for answers to ‘why can’t I lose weight’, consult a doctor for personalised advice.

Mosh works with AHPRA-registered doctors, with whom you can conveniently connect via text, phone call, or video consultations. You can speak more freely about your weight loss concerns, such as how to reduce belly fat or how to lose fat and gain muscle, from the privacy and comfort of your home. After evaluating your needs, your Mosh doctor will determine whether over-the-counter, medical, or coaching solutions are right for you.

Learning more about how to lose fat and gain muscle is beneficial for anyone looking to improve their overall physical health and appearance. Read on for relevant discussions that may provide you with some insights.

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How many calories should I eat to gain muscle and lose fat?

One study shows the importance of diet when it comes to learning how to lose fat and gain muscle. Combined with increased resistance-type exercises, a hypocaloric or low-calorie diet with sufficient protein intake can help maintain muscle mass and improve muscle strength during weight loss.[2]

However, there are several factors that influence daily caloric intake, including gender, activity level, weight, height, and age. Caloric intake for men and women differ, so their weight loss requirements are different as well.[3] For long-term weight loss, caloric intake should not just be about quantity but quality too, meaning the type of calories that are consumed should also be considered.[4]

Because there are many considerations in healthy and sustainable weight loss besides how many calories per day is recommended for weight loss, it’s best to consult a doctor so they can recommend the ideal amount of calories you need per day and enlighten you about which food is good for weight loss.

To have a Mosh doctor assess your unique condition and weight loss needs, you simply need to complete the free quiz on our platform. If necessary, your doctor will schedule a consultation with you to discuss further information, such as your medical history, past weight loss interventions, any medications you’re taking, and many more.

Depending on what you need, your doctor may simply advise you on how to improve your chances of achieving your weight loss goals or recommend a tailored weight loss plan. If you choose to proceed with a Mosh weight loss plan, you’ll receive regular meal plan guides so you’ll know how many calories you should be consuming per day and what foods you should be incorporating into your diet.

Which diet is best for losing fat and gaining muscle?

While studies show that physical activity, particularly resistance training, is vital to preserving muscle mass and increasing muscle strength during weight loss, diet plays a key role in significant reductions in fat mass.[5] So when you’re finding ways on how to lose fat and gain muscle, make sure to follow the right type of diet for you.

There are various evidence-based dietary strategies for weight loss that may be an ideal option for you if you’re looking for a diet to lose fat and gain muscle. Some optimal weight loss diets include a low-calorie diet with a low fat or carbohydrate content, macronutrient composition-based diets like a ketogenic diet, and high-calorie breakfasts combined with overnight fasting.[6]

Still, research indicates that there isn’t one perfect diet to lose weight and gain muscle; strategies for weight loss and weight loss maintenance should be tailored to the individual.[7]

At Mosh, you can trust that your doctor will take the time to assess your situation and provide you with individualised solutions according to your preferences and needs. If your doctor prescribes medication or recommends a customised weight loss plan, you have complete freedom to reject or accept it as you like. You may even request a different solution or switch to another Mosh doctor as you see fit.

What type of exercises are best for building lean muscle?

After learning about how to lose fat and gain muscle in the previous sections, you should know by now that exercise is vital to your weight loss program.

Researchers tested the effects of resistance training alone, dietary intervention alone, and resistance training combined with diet on body composition. All three groups showed significant decreases in fat mass, but resistance training alone had a significant linear increase in lean mass.[8] This suggests that if building lean muscle is your goal, you should focus on resistance training.

However, if you want an answer to ‘how to lose fat and gain muscle at the same time’, it’s optimal to combine diet with resistance training.[9] Some common resistance training exercises include using free weights, weight machines, resistance bands, and even your own body weight to strengthen your muscles.[10] Before trying any of these exercises, however, make sure to consult your doctor.

Because Mosh weight loss plans come with ongoing consultations, you can explore more weight loss options that your doctor can advise you on. You can ask your doctor about how to exercise to lose belly fat in a way that suits your condition and needs. Your doctor will also happily address any other health-related questions you may have, such as ‘how is body fat percentage calculated’.

Our goal here at Mosh is to make help available for you whenever you need it and when you feel ready to seek weight loss support from doctors. When you’re ready to address your concerns, we’ll be here to assist you.