How to lose weight most effectively for fat people with strong muscles

Fat people with strong muscles need to balance weight loss and muscle protection when trying to lose weight. It is recommended to achieve this through dietary adjustments and scientific exercise. The main methods include controlling calorie intake, optimizing protein ratios, choosing resistance combined with aerobic exercise, ensuring adequate sleep, and regularly adjusting training plans.

1. Control calorie intake

Keep the daily calorie deficit within a reasonable range to avoid excessive dieting leading to muscle breakdown. Reduce refined carbohydrates intake, increase the proportion of vegetables, fruits, and whole grains, and replace animal fats with olive oil. Adopting a small and frequent meal pattern to stabilize blood sugar and avoid overeating.

2. Optimize protein ratio

Consume sufficient protein per kilogram of body weight daily, and prioritize high-quality proteins such as chicken breast, fish, and egg whites. Timely supplementation of whey protein after exercise can help with muscle repair, but it is important to control the total amount for individuals with abnormal kidney function. Protein intake should be evenly distributed and avoided concentrated in one meal.

3. Resistance combined with aerobic

Strength training is conducted weekly to maintain muscle mass, using a medium weight multi group training mode. Choosing intermittent high-intensity training for aerobic exercise can improve fat burning efficiency and reduce muscle loss. Warm up and stretch before and after exercise to prevent sports injuries from affecting progress.

4. Ensure adequate sleep

Maintain a regular daily routine, and the deep sleep stage is the peak of growth hormone secretion. Lack of sleep can lead to an increase in cortisol, which hinders fat breakdown and accelerates muscle breakdown. Avoid vigorous exercise and blue light stimulation before bedtime, and create a dark and quiet sleeping environment.

5. Regularly adjust the plan

Evaluate changes in body fat percentage and muscle circumference every four weeks, and adjust the diet and exercise plan according to the plateau period. You can try the carbon water cycle or intermittent fasting to break metabolic adaptation, but it needs to be done under professional guidance. Record training data and body reactions to find the most suitable weight loss rhythm for individuals.

Muscle type obese individuals need more refined metabolic management for weight loss, and it is recommended to undergo monthly body fat testing instead of simple weighing. Supplementing branched chain amino acids before and after exercise can reduce muscle loss, and attention should be paid to supplementing electrolytes during training. Maintain a moderate calorie deficit in the long term to avoid rapid weight loss that leads to a decrease in basal metabolism. If possible, seek guidance from professional fitness coaches and nutritionists to develop personalized shaping plans. During weight loss, it is important to pay attention to changes in muscle strength and endurance, and adjust training intensity in a timely manner to protect exercise performance.