To lose body fat you need to increase your physical activity and eat a balanced, healthy diet. If you neglect your muscles during exercise or don't supply your body with nutrient-rich foods, you can lose muscle mass. To achieve healthy weight loss while maintaining muscle mass, you need to incorporate strength training with a healthy, active lifestyle.
Step 1
Eat every three to four hours to maintain a healthy blood sugar level and to avoid overeating at meal times. Select small portions and eat from a plate instead of eating directly from food packaging. Together, these methods will help reduce your calorie intake and prevent you from eating too much.
Step 2
Choose healthier nutrient-rich snacks -- such as fruits, vegetables and fat-free dairy. Avoid high calorie, high fat snacks like ice cream, cookies, chips and candy.
Step 3
Eat lean protein and whole grains instead of red meat and white bread products. Lean protein has reduced fat and calories. Choose more skinless poultry, fish, turkey, tofu and soy. Whole grains may also be referred to as whole wheat -- they have more healthy carbohydrates than white bread, pasta and cereal.
Step 4
Perform strength training for your arms, legs, chest, stomach and back each week. According to the American College of Sports Medicine, healthy adults under 65 should perform two weekly sessions that include eight to 10 exercises. Use weights that you can only complete eight to 12 repetitions with for each exercise.
Step 5
Complete aerobic exercise five to seven days a week for at least 30 minutes per workout. Perform aerobics after strength training if they are done on the same day. Choose exercises that will engage the large muscles group in your arms and legs -- these exercises will burn a higher rate of calories. Examples include running, rowing, elliptical trainer and step aerobics.
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