{"id":47660,"date":"2022-11-29T14:59:59","date_gmt":"2022-11-29T14:59:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47660"},"modified":"2026-01-12T18:28:09","modified_gmt":"2026-01-12T18:28:09","slug":"how-to-lose-weight-and-gain-muscle","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/","title":{"rendered":"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Can_You_Lose_Weight_and_Gain_Muscle_At_The_Same_Time\" >Can You Lose Weight and Gain Muscle At The Same Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Steps_To_Take_To_Lose_Weight_And_Gain_Muscle\" >Steps To Take To Lose Weight And Gain Muscle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Determine_Your_Current_Body_Composition\" >Determine Your Current Body Composition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Aim_For_A_Slight_Calorie_Deficit\" >Aim For A Slight Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Trust_The_Process\" >Trust The Process<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Eat_A_High-Protein_Diet\" >Eat A High-Protein Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Consider_Intermittent_Fasting\" >Consider Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Lift_Weights_Consistently\" >Lift Weights Consistently<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Incorporate_Cardio\" >Incorporate Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Go_Slow_On_High_Intensity_Interval_Training\" >Go Slow On High Intensity Interval Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Prioritize_Rest_And_Recovery\" >Prioritize Rest And Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">How amazing would it be to wake up every day feeling strong, healthy and happy? And to look in the mirror and see a body that you\u2019re proud of? How about to know that you\u2019re not only looking good, but you\u2019re also performing well in everything you do? <\/span><span style=\"font-weight: 400;\">If this sounds like something you want, then I have good news for you. It is possible to lose weight and gain muscle at the same time.In fact, it\u2019s not only possible, but it\u2019s actually the most effective way to build a healthy, strong and attractive body. <\/span><span style=\"font-weight: 400;\">This process is called \u201cbody recomposition\u201d and in this guide, I\u2019m going to show you how to do it.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_and_Gain_Muscle_At_The_Same_Time\"><\/span><strong>Can You Lose Weight and Gain Muscle At The Same Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your weight comprises both muscle and fat. When people talk about losing weight, what they really mean is losing fat. Saying you can &#8220;lose weight and gain muscle at the same time&#8221; is a bit of a misnomer then. A better way to think about it is &#8220;losing fat and gaining muscle at the same time.&#8221;\u00a0 And this is perfectly possible to do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the purposes of this article, let&#8217;s use the terms &#8220;lose weight&#8221; and &#8220;lose fat&#8221; interchangeably.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can do this by either reducing your calorie intake or increasing your calorie output (or both).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reducing your calorie intake is pretty straightforward. You just need to eat less food. But, as you probably know, this can be difficult to do long-term.\u00a0 Aside from the fact that hunger is an unpleasant sensation, cutting calories can also lead to cravings and increased appetite.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time your body will adapt to the lower calorie intake by burning fewer calories. Then you hit a plateau and get frustrated.This is why most people who try to lose weight by dieting alone end up regaining all the weight (or even more) once they go back to their normal <a href=\"https:\/\/betterme.world\/articles\/meal-timing\/\">eating habits<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other option is to increase your calorie output. And the best way to do this is by exercising. When you exercise, you burn calories. The more intense the exercise, the more calories you\u2019ll burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why most people who want to lose weight focus on increasing their calorie output instead. This can be done by exercising more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Exercise not only burns calories, but it also helps to build muscle. So, when you exercise, you\u2019re actually doing two things at once \u2013 <a href=\"https:\/\/betterme.world\/articles\/simple-meal-plan-to-lose-weight\/\">losing fat<\/a> and gaining muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The process of losing fat and gaining muscle at the same time is known as \u201cbody recomposition\u201d.\u00a0 And it&#8217;s actually backed by science.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From a scientific stand-point, your body has three options when it comes to handling the food you eat. It can either use it up for fuel to power your cells, use it to build muscle or store it for future use.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On a daily basis, a certain amount of the food you eat will be used for energy for basic functions such as keeping your heart beating and powering your brain. This is called your \u201cbasal metabolic rate\u201d (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15674762\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rest of the food you eat will either be used to build muscle or stored as fat. The amount of muscle you have is determined by two things: your genetics and how much exercise you do. If you don\u2019t exercise, you won\u2019t build muscle (no matter how good your genes are).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of fat you have is determined by three things: your genetics, how many calories you eat and how much exercise you do. If you eat more calories than your body needs for energy, the excess will be stored as fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on these factors, the approach that involves <a href=\"https:\/\/betterme.world\/articles\/ramen-diet\/\">building muscle<\/a>, reducing your calorie intake slightly and redirecting your body to get fuel from stored fat is what results in body composition.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/dancing-workouts-to-lose-weight\/\"><i>Dancing Workouts To Lose Weight: Do They Really Work?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-29394 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/1-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_To_Take_To_Lose_Weight_And_Gain_Muscle\"><\/span><strong>Steps To Take To Lose Weight And Gain Muscle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we know how body recomposition works, let\u2019s take a look at the steps you need to take to lose weight and gain muscle at the same time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Determine_Your_Current_Body_Composition\"><\/span><strong>Determine Your Current Body Composition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When attempting a tricky feat like body composition, it\u2019s always helpful to know where you\u2019re starting from. This will give you a baseline to measure your progress and see how far you have to go. It will also yield information about your basal metabolic rate and how many calories you should be eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few different ways to measure <a href=\"https:\/\/betterme.world\/articles\/macros-for-weight-loss-female\/\">body composition<\/a>. But, the most accurate way is to use a DEXA scan (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5659281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This uses X-rays to measure your lean mass and fat mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have access to a DEXA scan, you can also use skinfold calipers. This is a bit less accurate but it will still give you a good idea of your starting point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is to simply use a tape measure. This isn\u2019t as accurate as the other methods but it\u2019s free and easy to do. Simply measure your waist, hips, and thighs and calculate your body fat percentage using one of the formulas available online, from a reliable source.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aim_For_A_Slight_Calorie_Deficit\"><\/span><strong>Aim For A Slight Calorie Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When most people think of <a href=\"https:\/\/betterme.world\/articles\/calorie-density-chart\/\">calorie deficits<\/a>, they think of extreme diets that involve cutting out entire food groups or eating next to nothing. But, this is not necessary (or healthy) when trying to lose weight and gain muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, eating too little during a body recomp will have the undesired effect of slowing down your metabolism and making it harder to gain muscle. You&#8217;ll certainly lose some weight, but it will be a mix of muscle and fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, how will you power your workouts if you don\u2019t have enough energy? Instead, you want to create a very small calorie deficit. This will be just enough to trigger weight loss but not so much that you start to lose muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good starting point is to reduce your calorie intake by 10-15%. This is usually only 200-300 calories for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But, it\u2019s important to individualize your calorie deficit based on your body composition, activity level, and goals. If you have a lot of weight to lose, you may need to start with a larger deficit of not more than 500 calories.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-29401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2-1024x576.png\" alt=\"how to lose weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/2-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trust_The_Process\"><\/span><strong>Trust The Process<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Body recomps fall out of favor because they can take a long time to show <a href=\"https:\/\/betterme.world\/articles\/bachata-dance-workout\/\">results<\/a>. You might not see the scale move for weeks or even months. And when it does, you might notice an upward trend followed by a plateau. There are several reasons why we encourage you to trust the process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, remember that muscle is denser than fat and takes up less space. Even if the scale doesn\u2019t move, you might still be losing fat and gaining muscle. This is why it\u2019s important to also measure your body fat percentage. If you see this going down, then you know you\u2019re on the right track even if the scale isn\u2019t moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other measures of progress you can rely on are how your clothes fit, how you look in the mirror, and how you feel. If you feel stronger and have more energy, then you\u2019re probably doing something right even if the numbers don\u2019t show it yet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, as you train more and get leaner, it becomes harder to progress in your recomp. That&#8217;s just how the human body works.\u00a0 The more you diet and exercise, the more your body adapts and the harder it becomes to make a significant change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t be discouraged if you feel like you\u2019re stuck in a rut. It\u2019s normal to plateau and even backslide a bit during a body recomp. Just make sure you\u2019re still moving in the right direction overall. And, trust that the process will eventually work if you stick with it.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_A_High-Protein_Diet\"><\/span><strong>Eat A High-Protein Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">No matter how much you exercise, you won\u2019t be able to build muscle or lose fat without the right nutrition. And, when it comes to body recomps, nutrition is even <a href=\"https:\/\/betterme.world\/articles\/skipping-to-lose-weight-in-2-weeks\/\">more important<\/a>. That\u2019s because you\u2019re essentially trying to do two things at once &#8211; lose fat and build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key to success is to eat a high-protein diet. Protein is the most important nutrient for building muscle and losing fat for several reasons (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, protein is necessary for muscle growth. When you exercise, you cause tiny tears in your muscle fibers. In order for these fibers to repair and grow back stronger, they need protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, protein helps you lose fat by keeping you full and satisfied. It takes your body longer to digest protein than carbs or fat, so it helps you feel full longer. This can help you avoid snacking between meals and overeating at mealtimes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of protein you need depends on <a href=\"https:\/\/betterme.world\/articles\/eat-before-or-after-walking-to-lose-weight\/\">your weight<\/a>, goals, and activity level. A good starting point is to consume 0.7-1 grams of protein per pound of body weight. Spread this out over the course of the day by eating 20-30 grams of protein at each meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a 140-pound woman would need 98-140 grams of protein per day. This would break down to about 30-45 grams of protein at each of her three daily meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vegans and vegetarians will need to be especially careful to eat enough protein. This is because plant-based proteins are not as easily absorbed as animal-based proteins. So, you might need to consume a bit more protein than the average person to reach your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the best sources of protein for <a href=\"https:\/\/betterme.world\/articles\/full-body-resistance-band-workouts\/\">body<\/a> recomps are lean meats, poultry, fish, eggs, dairy, tofu, legumes, and nuts.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/korean-diet-to-lose-weight\/\"><i>Korean Diet To Lose Weight: How Effective And Sustainable Is It?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-29391 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1024x576.png\" alt=\"how to lose weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Consider_Intermittent_Fasting\"><\/span><strong>Consider Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting (IF) is a popular dieting strategy that can help you lose fat and build muscle. It&#8217;s especially useful because it encourages metabolic flexibility (the ability of your body to switch between using carbs and fat for energy) (<\/span><a href=\"https:\/\/www.nia.nih.gov\/news\/research-intermittent-fasting-shows-health-benefits\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is important because it allows your body to efficiently use both energy sources during a body recomp.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">IF involves cycles of fasting and eating. The most common approach is the 16\/8 method, which involves fasting for 16 hours and eating during an 8-hour window. For example, you might eat all your meals between noon and 8 PM.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting for long periods of time can be difficult, more so when you have to exercise, so it&#8217;s important to find an IF protocol that works for you. If the 16\/8 method is too much, start with a 14\/10 protocol or even a 12\/12 protocol. This means you would fast for 14 or 12 hours and eat during a 10- or 12-hour window.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try the 5:2 method, which involves eating normally for five days per week and fasting for two. On fasting days, you would eat just 500-600 calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">IF has other benefits besides increasing metabolic flexibility. It can also help reduce inflammation, improve brain health, and increase longevity.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lift_Weights_Consistently\"><\/span><strong>Lift Weights Consistently<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weightlifting is the best way to build muscle. In addition to improving your appearance, muscle is metabolically active tissue, which means it helps you burn more calories at rest. The more muscle you have, the more calories you&#8217;ll burn all day long, even when you&#8217;re sleeping. This ties in with the goal of transforming your body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weightlifting also helps preserve muscle mass when you&#8217;re in a calorie deficit. When you cut calories, your body will naturally start to break down muscle for energy. However, if you continue lifting weights while dieting, you can minimize muscle loss and even build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To see results, you need to lift weights consistently. This means going to the gym at least three times per week and lifting progressively heavier weights over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to weightlifting, start with full-body workouts that focus on compound exercises. These are exercises that work multiple muscle groups at once, such as squats, deadlifts, and presses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get stronger, you can start splitting your workouts into upper- and lower-body days. Eventually, you can focus on specific muscle groups with isolated exercises.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Cardio\"><\/span><strong>Incorporate Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio is often seen as the enemy of body recomps. This is because too much cardio can lead to muscle loss. However, this only happens if you do too much or if you&#8217;re not eating enough calories or protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to find the right balance of cardio and weightlifting for your goals. 30-45 minutes of moderate-intensity cardio three to four times per week is a good starting point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, burning calories and cardio will improve your cardiovascular health and reduce inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6557987\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-29384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/3-2-1024x576.jpg\" alt=\"how to lose weight\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/3-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/3-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/3-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/3-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/3-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Go_Slow_On_High_Intensity_Interval_Training\"><\/span><strong>Go Slow On High Intensity Interval Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-intensity interval training (HIIT) is a type of cardio that alternates between periods of high and low intensity. HIIT is a very effective way to burn fat, but it also puts a lot of stress on your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6162410\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to HIIT, start slow with just one or two sessions per week. As you get more accustomed to it, you can perform HIIT on nonconsecutive days when you&#8217;re well-rested.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prioritize_Rest_And_Recovery\"><\/span><strong>Prioritize Rest And Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest and recovery are just as important as exercise when it comes to body recomps. Without adequate rest, your body won&#8217;t be able to repair itself and grow stronger. This can lead to overtraining, which can sabotage your efforts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid overtraining, make sure you&#8217;re getting enough sleep and taking at least one day off from exercise per week. Additionally, consider adding an active recovery day into your week. This can be a light workout, such as walking or yoga, or simply spending time stretching.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Body recomposition is the process of losing fat and gaining muscle at the same time. To succeed, you need to eat in a calorie deficit, lift weights consistently, do cardio, and focus on rest and recovery. Start slowly and give yourself time to see results.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_And_Gain_Muscle\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>How amazing would it be to wake up every day feeling strong, healthy and happy? And to look in the mirror and see a body that you\u2019re proud of? How about to know that you\u2019re not only looking good, but you\u2019re also performing well in everything you do? If this sounds like something you want, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47661,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"coauthors":[45],"class_list":["post-47660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering how to body composition? This article explains \u2605 HOW TO LOSE WEIGHT AND BUILD MUSCLE \u27a4 at the same time with diet and exercise. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"Wondering how to body composition? This article explains \u2605 HOW TO LOSE WEIGHT AND BUILD MUSCLE \u27a4 at the same time with diet and exercise. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-12T18:28:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026)\",\"dateModified\":\"2026-01-12T18:28:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\"},\"wordCount\":2535,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg\",\"articleSection\":[\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">How amazing would it be to wake up every day feeling strong, healthy and happy? And to look in the mirror and see a body that you\u2019re proud of? How about to know that you\u2019re not only looking good, but you\u2019re also performing well in everything you do? <\/span><span style=\\\"font-weight: 400;\\\">If this sounds like something you want, then I have good news for you. It is possible to lose weight and gain muscle at the same time.In fact, it\u2019s not only possible, but it\u2019s actually the most effective way to build a healthy, strong and attractive body. <\/span><span style=\\\"font-weight: 400;\\\">This process is called \u201cbody recomposition\u201d and in this guide, I\u2019m going to show you how to do it.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can You Lose Weight and Gain Muscle At The Same Time<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Your weight comprises both muscle and fat. When people talk about losing weight, what they really mean is losing fat. Saying you can \\\"lose weight and gain muscle at the same time\\\" is a bit of a misnomer then. A better way to think about it is \\\"losing fat and gaining muscle at the same time.\\\"\u00a0 And this is perfectly possible to do.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For the purposes of this article, let's use the terms \\\"lose weight\\\" and \\\"lose fat\\\" interchangeably.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume (<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). You can do this by either reducing your calorie intake or increasing your calorie output (or both).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Reducing your calorie intake is pretty straightforward. You just need to eat less food. But, as you probably know, this can be difficult to do long-term.\u00a0 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\",\"name\":\"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg\",\"dateModified\":\"2026-01-12T18:28:09+00:00\",\"description\":\"Wondering how to body composition? This article explains \u2605 HOW TO LOSE WEIGHT AND BUILD MUSCLE \u27a4 at the same time with diet and exercise. Keep reading to find out everything you want to know.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Weight Loss\",\"item\":\"https:\/\/dev.betterme.world\/articles\/weight-loss\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Weight Management\",\"item\":\"https:\/\/dev.betterme.world\/articles\/weight-loss\/weight-management\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026) - BetterMe","description":"Wondering how to body composition? This article explains \u2605 HOW TO LOSE WEIGHT AND BUILD MUSCLE \u27a4 at the same time with diet and exercise. Keep reading to find out everything you want to know.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026)","og_description":"Wondering how to body composition? This article explains \u2605 HOW TO LOSE WEIGHT AND BUILD MUSCLE \u27a4 at the same time with diet and exercise. Keep reading to find out everything you want to know.","og_url":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-01-12T18:28:09+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026)","dateModified":"2026-01-12T18:28:09+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/"},"wordCount":2535,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg","articleSection":["Weight Management"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">How amazing would it be to wake up every day feeling strong, healthy and happy? And to look in the mirror and see a body that you\u2019re proud of? How about to know that you\u2019re not only looking good, but you\u2019re also performing well in everything you do? <\/span><span style=\"font-weight: 400;\">If this sounds like something you want, then I have good news for you. It is possible to lose weight and gain muscle at the same time.In fact, it\u2019s not only possible, but it\u2019s actually the most effective way to build a healthy, strong and attractive body. <\/span><span style=\"font-weight: 400;\">This process is called \u201cbody recomposition\u201d and in this guide, I\u2019m going to show you how to do it.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Can You Lose Weight and Gain Muscle At The Same Time<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Your weight comprises both muscle and fat. When people talk about losing weight, what they really mean is losing fat. Saying you can \"lose weight and gain muscle at the same time\" is a bit of a misnomer then. A better way to think about it is \"losing fat and gaining muscle at the same time.\"\u00a0 And this is perfectly possible to do.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For the purposes of this article, let's use the terms \"lose weight\" and \"lose fat\" interchangeably.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can do this by either reducing your calorie intake or increasing your calorie output (or both).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Reducing your calorie intake is pretty straightforward. You just need to eat less food. But, as you probably know, this can be difficult to do long-term.\u00a0 ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/","url":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/","name":"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg","dateModified":"2026-01-12T18:28:09+00:00","description":"Wondering how to body composition? This article explains \u2605 HOW TO LOSE WEIGHT AND BUILD MUSCLE \u27a4 at the same time with diet and exercise. Keep reading to find out everything you want to know.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1265398588-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/dev.betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Weight Management","item":"https:\/\/dev.betterme.world\/articles\/weight-loss\/weight-management\/"},{"@type":"ListItem","position":4,"name":"How To Lose Weight And Gain Muscle: The Body Recomp Guide (2026)"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47660","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47660"}],"version-history":[{"count":2,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47660\/revisions"}],"predecessor-version":[{"id":84377,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47660\/revisions\/84377"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/47661"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47660"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}