Discover how to lose fat and gain muscle mass simultaneously

Losing fat and gaining muscle mass at the same time may seem like a difficult task, but with the right approach, it is possible to achieve this goal. To understand how to balance these two processes, we spoke with nutritionist Cibele Santos , who shared some important strategies.

The basis for this success starts with diet . According to Cibele, it is essential to consume a diet rich in proteins, complex carbohydrates and healthy fats. Foods such as fish, chicken, eggs, whole grains, fruits and vegetables are essential, as they provide the nutrients necessary for muscle growth, in addition to helping to control appetite and speed up metabolism. However, the nutritionist warns that, in order to lose fat, a slight calorie deficit is necessary.

“It is important to reduce your calorie intake a little to promote fat loss, but without going overboard, as a very large deficit can hinder muscle mass gain,” he explains.

Training is also a crucial factor in achieving this goal. Cibele emphasizes the importance of weightlifting, which helps build and preserve muscle mass while the body burns fat. “Strength training is the most effective for this goal. It stimulates muscle growth and also promotes calorie burning,” she says.

Furthermore, practicing high-intensity training , such as HIIT ( High-Intensity Interval Training ), can also be an excellent complement, as this type of exercise accelerates the fat burning process without damaging the muscles.

Another important point that Cibele highlights is hydration. Drinking adequate amounts of water is essential for the proper functioning of the metabolism and for muscle recovery. In addition, hydration helps control appetite and helps reduce the risk of bloating, which can occur during the weight loss process.

Rest should also not be underestimated. The nutritionist explains that sleep is essential for muscle recovery and hormonal balance. “A good night’s sleep regulates hormones such as cortisol, which is related to stress, and ghrelin, which controls appetite. This facilitates both fat loss and muscle gain,” emphasizes Cibele.

Regarding supplementation, the nutritionist suggests that, if necessary, products such as whey protein and amino acids can be useful to ensure a sufficient amount of protein, especially after training. However, she emphasizes that any supplementation should be done under the guidance of a professional, so that it is adapted to each person's individual needs.