1.Stay off the scale: that you can gain muscle and lose fat is one of the reaso s i stress to people not to follow the scale. You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say?. 2.Reduce your calories gradually: to prevent the metabolic slowdown, make smaller calorie reductions every week or two. 3. Vary your calorie intake: by varing your caloric intake every few daya instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.