1. Eat enough protein
Protein is essential for life. It promotes muscle growth, helps muscles regenerate after exercise and it also blocks muscle breakdown in caloric deficit if the intake is higher than the RDA which is 0,8g/kg. When in caloric deficit it is important to increase protein intake to 1,5-2,3g/kg to ensure you do not loose muscle.
2.Lift some weights
It has been proven that resistance training in calorie deficit preserves muscle mass so do not be afraid of some weights and start lifting. The best exercises are the big ones like squat, deadlift, military press and others.
3.Do a High-Intensity Workout
High-intensity interval training involves quick and very intense bursts of activity.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.
This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.
One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%
Cardio is the easiest ways to start training and in the beginning, you do not need much technique if you use a stationary bike or an elliptical machine. The second ingredient would be the food intake. Calculate your approximate daily calorie intake and eat it all without reducing any of the calories.
Do that for at least 10 days (30 is my recommendation) and you will be ready to loose some fat. Yes in this first phase you will not loose any of your weight. It is the preparatory phase.
4.Reduce your intake by 10 %
After you have sped up your metabolism, you need to be in caloric deficit to lose weight. If you reduce your intake by 10 % you will get your results without compromising your metabolism again. Just remember to keep training. To preserve muscle and lose mainly fat use the two following strategies. Maintaining muscle is essential for metabolic speed maintenance.
5. Be very consistent
This last suggestion is the most important. If you are not consistent, you will not get the results you want. Stop following exercise régime and your metabolism slows down. Eat too much and you gain weight. Eat too little and your metabolism slows down. Consistency is the king even if you do not follow everything for 100%. For example, you do not feel like exercising. Well go to the gym anyways and tell yourself you can go home after you finish at least half of your training session. Showing up and doing something is better than nothing and most of the time leads to finishing the whole session.