Weight loss

[Virdir]

Obviously the answer overall is "absorb less calories than what you burn" but I feel there's more nuance to that.
Of course there is also building muscle to lower body fat percentage, but what is the threshold of having enough nutrition in your diet to not only build muscle, but also getting lean? Moreover, not eating enough in general inhibits you from burning fat as it puts your body through some process that tries to ration as much as it can, burning less fat.
I'm not sure if there is a perfect threshold that's good for both worlds, and to be transparent, I'm more concerned about burning fat than gaining muscle, maybe by implementing muscle building will that get me to my goal faster, but I'm looking for the most effective way possible.
My previous method was a daily fast for either 19-21 hours, and also playing sports that mostly involve cardio, i.e tennis.
Thank you.

 

[chudler1]

Obviously the answer overall is "absorb less calories than what you burn" but I feel there's more nuance to that.
Of course there is also building muscle to lower body fat percentage, but what is the threshold of having enough nutrition in your diet to not only build muscle, but also getting lean? Moreover, not eating enough in general inhibits you from burning fat as it puts your body through some process that tries to ration as much as it can, burning less fat.
I'm not sure if there is a perfect threshold that's good for both worlds, and to be transparent, I'm more concerned about burning fat than gaining muscle, maybe by implementing muscle building will that get me to my goal faster, but I'm looking for the most effective way possible.
My previous method was a daily fast for either 19-21 hours, and also playing sports that mostly involve cardio, i.e tennis.
Thank you.

What you're asking about, is how to lose weight and how to gain muscle at the same time.

This is called "recomposition", or, "recomp" for short.

Essentially what you're going need to do, is eat in a caloric deficit while lifting, but also meet your protein goals.

Download the app "cronometer" and start logging everything you eat. Aim for 1g of protein per bodyweight, i.e. if you're 180lbs for example, you'd need to get 180gr of protein.