To lose fat, your body needs to be in a caloric deficit. This deficit forces your body to use pre-existing fat stores for fuel. To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires to repair and build bigger muscles.

While losing fat is important, maintaining or gaining muscle is key to changing your body composition. Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass. It’s vital to combine a healthy, lean body mass-promoting diet with a fitness routine that supports muscle growth and maintenance.