What are some tips on how to lose bodyfat without losing muscle?

• Eat tasty food
• Drink plenty of water throughout the day
• Consume nonfat/lowfat dairy foods
• Never skip meals (eat every 3 hours for 5 to 6 meals daily in order to maintain blood sugar level)
• Regulate your caloric intake and do NOT drastically reduce your daily caloric intake (NEVER eat less than 1200 kcals daily)
• Eat more high-fiber foods and complex carbs to stave off hunger
• Eat less starchy carbs (e.g., white rice and pasta) 
• Eat high-protein snacks such as nuts, egg whites, beens, and cheese to control hunger 
• Eat plenty of veggies
• Avoid sodas and high-calorie drinks
• Reduce red meat consumption to less than 3 times per week
• Trim visible fat from meat, poultry and fish
• Eat white meat from chicken and turkey and remove the skin
• Avoid bologna, salami and other high-fat, high-sodium luncheon meats
• Eat s-l-o-w-l-y
• Consume up to 2 cups of coffee per day
• Use supplements only as needed (as an adjunct to your mealplan)
• Exercise daily
• Perform weight training 2-4 days per week
• Perform cardio exercise 3-5 days per week
• Vigorous resistance training will maintain or even increase your muscle mass
• Reduce fat intake to under 25% of your total caloric intake
• Reduce consumption of sweets such as cakes, cookies and candy
• Reduce consumption of high-fat snacks such as chips and ice cream
• Replace desserts with fresh fruit
• Practice portion control
• Eat fresh foods
• Broil, boil, poach, or bake foods instead of frying 
• Use oils, butter, cream cheese, and sour cream sparingly
• Avoid heavy sauces on foods
• Use lowfat versions of mayonnaise and salad dressings
• Eat foods that have less than 2 grams of fat per 100 calories
• Eat lowfat protein foods at every meal
• Do not eat out daily and avoid eating fast foods
• Start a meal with some soup, salad or fruit
• Choose less calorically-dense foods (ie. less calories per gram) 
• Perform high-intensity exercise (e.g., cardio intervals, bodybuilding)
• MOST IMPORTANTLY:  Make good nutrition and regular exercise your lifestyle habit! 

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

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