Nutrition professor Paulina Ochoa shares how to lose fat while building muscle

Professor Paulina Elizabeth Ochoa Moreno of the Universidad Autónoma de Guadalajara explains that losing body fat and gaining muscle does not require extreme dieting or excessive cardio. She recommends a balanced diet rich in lean proteins such as chicken, eggs, fish, as well as vegetables, fruits, legumes, seeds, nuts, and healthy fats from olive or avocado oil, while limiting processed foods, fried items, and sugary drinks.

In addition to nutrition, Ochoa stresses the importance of regular strength‑training exercises—weightlifting or body‑weight workouts—to stimulate muscle growth and increase energy expenditure. Adequate restorative sleep is also highlighted as a factor that regulates appetite hormones and supports fat oxidation. She advises individuals to seek personalized guidance from a qualified nutritionist.

The advice was published in Spanish-language health articles aimed at readers in the Dominican Republic and Mexico.