Having fat around the body is not really an appealing sight. Most exercises and diet plans for losing fat somehow or the other come in part and parcel to gaining muscle. Most times when exercises promise fat loss, the promise is almost always coupled with a muscle gain, as the fat usually changes face from what it is to more muscle formation! Who doesn’t want to shed some unwanted pounds while avoiding hitting the gym, eating the same and still fitting in your favorite pair of skinny jeans? Everyone does.

Here are some ways that focus more on purely fat loss with as much avoiding of muscle gain as there could be.

Consume Less Calories

Consuming lesser calories is the first and foremost line of business if you want to lose fat and not gain muscle. However, there is a certain way to go about it. Make sure you take upon a calorie cut in a slow and a gradual manner. If you do not do it in such a fashion you will end up slowing down your metabolism rate as well, which will make it hard to burn fat altogether. In order to make sure you burn fat and not gain muscle in a consistent and efficient way, cut down on your calorie intake in a course of a week or two instead of the same day!

Lesser Carbs!

Higher carb content in your diet may make your efforts of losing fat slightly vain. If you want to lose fat and not gain muscle in an effective manner, cut down on your carbs. Try consuming carbs such as oatmeal and vegetables, as they also rank high in fiber which will speed up your metabolism rate and help you lose fat regardless!

Avoid Simple Carbs

Simple carbs tend to be higher in calories and are digested quickly; making you feel hungry more often. This doesn’t exactly help one lose fat. Food sources of simple carbohydrates are processed foods such as; donuts, candy, bakery items and all foods made with white flour. Instead, opt for complex carbohydrates such as brown rice, brown bread and whole grains.

Avoid Sugar-Filled Drinks

Sugary drinks such as Soda, Commercial Juices and Milk Shakes are to be avoided completely. Such drinks are exceedingly high in calories and are not fulfilling.

Proteins

One of the most known advantages of proteins is that they help speed up your metabolism level to a great degree, while maintaining muscle mass, which subsequently helps you burn fat and not gain muscle. Various studies conducted on the efficacy of proteins in terms of fat loss have shown for a high protein diet to facilitate fat loss while maintaining similar levels of muscle or building up on muscle.

Drink some Green Tea!

If you are thinking along the lines of a lose-fat-not-gain-muscle diet then you must incorporate green tea in your everyday routine! Green tea consists of the antioxidant EGCG which has the potential to burn calories all throughout the day! Making green tea your most preferred drink is not only good for losing weight but has the added benefits of preventing cancer and maintain appropriate cholesterol levels!

Healthy Fats

Healthy fats such as Olive oil are consistent of monounsaturated fats which  may burn the fat laden in our body.  Olive oil also has the added strength of lowering cholesterol! Replacing vegetable or butter oil with olive oil does not only prove to be the safest bet at food aiming to burn fat but has supplementary advantages too! If you want to lose fat not muscle, try cooking in olive and make your way towards a lose-fat-not-gain-muscle diet fast!

Bright Apples and Luscious Berries!

When talking about a lose-fat-not gain-muscle diet, you cannot possibly neglect the wondrous applies and beautiful berries! Apples and berries are known to contain a certain chemical called ‘pectin’. Pectin puts a threshold limit on the amount of fats the cells can absorb and helps in removing fat deposits. Apples and berries garner a vast number of health benefits, and have proven to be one the healthiest snacks to nibble on without the scare of putting on weight!

Walk

Surprisingly, just walking, more specifically brisk walking and jogging can be fitness wonders contributing towards fat burning! When we walk or jog, the crunch of the load falls onto the hamstrings, the calves, the thighs and the butt! We all know losing bulky thighs is probably the most time consuming and stress exerting job! However, you’ll be surprised to know that mere jogging or walking can work wonders for those legs! Research has documented for jogging to be one of the most effective exercise in burning fat accumulated in these unflattering areas! Walking, jogging and running are one of the best ways of burning fat and not gain muscle!