You can’t lose excess fat without losing muscles mass. But it can be possible if you lose weight correctly.
Here are some recommendations which can help you preserve your muscle mass when you try to lose excess fat:
1. Consume high-protein foods
If your weight loss diet restricts calorie consumption it is crucial to take enough protein. The main proteins for you should be whey protein powder, chicken, turkey, lean beef, eggs and milk. They will serve as a fuel for your muscles and keep them big and stimulate their growth. It is recommended to consume at least 1 gram of protein per pound of bodyweight. If the consumption of carbs is decreased, this amount should be increased.
2. You should cut the carbs intake gradually
If you want to lose weight you mustn’t cut all carbs because this can put your body in the state of shock. It is necessary to cut the carbs gradually during each meal. This will help you lose fat and preserve muscle mass. Carbs are also useful for fueling your body and if you follow a low carb diet your body will start burning fat instead.
 3. Eat more often
It is useful to eat 6 meals per day. Three meals should include whole foods and the other three ─ supplements, such as like protein shakes or bars. It must be something which contains extra amount of carbs. But you need to alternate food and supplement meals. If you eat more often, food portions will be smaller and your metabolism will function in norm.
4. Limit the consumption of carbs at night
If you cut carbs intake at night, they won’t be stored in your body as a fat at night when your metabolism is very slow.
5. Increase your cardio training gradually
You should do cardio exercises for 20 minutes after each weight training session. Once a week you should increase it on 5 minutes. You need to increase it until you lose the desired amount of excess weight.
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