怎样才能最大限度地减少纯脂肪，同时提升肌肉含量？

Core Viewpoint - The article emphasizes the importance of a balanced approach to fat loss and muscle gain, highlighting the significance of caloric deficit, protein intake, exercise types, and sleep quality in achieving sustainable results [6][7][18]. Summary by Sections Caloric Deficit - A daily caloric deficit of 300-500 kcal is deemed optimal for effective fat burning while preserving muscle mass, reducing the risk of rebound weight gain [7][9]. - It is recommended to calculate the basal metabolic rate and total daily energy expenditure to establish a suitable caloric deficit [8]. Protein Intake - The article suggests a protein intake of 1 gram per kilogram of body weight, with examples provided for a woman weighing 60 kg needing approximately 60 grams of high-quality protein daily [11]. - Each meal should contain 20-30 grams of protein to meet synthesis needs, as excessive protein may increase diabetes risk [11]. Exercise Recommendations - Strength training is crucial for muscle growth, with a recommendation of 2-3 sessions per week, lasting 30-60 minutes each [13]. - Aerobic exercise should be limited to 3-5 times a week for 20-30 minutes to prevent muscle loss [14]. Sleep Importance - Sleep plays a vital role in muscle synthesis and fat breakdown, with optimal sleep times suggested to be around 10:30 PM to 7 AM [16][17]. - The article posits that effective weight management is a combination of exercise, diet, and sleep, with sleep acting as a bridge to maximize the effects of the other two [18]. Muscle Preservation - It is noted that even with proper diet, exercise, and sleep, muscle gain during a month is limited to just over a pound, emphasizing the need to protect muscle during fat loss [19].