I get asked all the time how to lean out, but also maintain a high muscle physique. Best advice I can give you here is a 3 step approach. Decrease calorie intake by decreasing the amount of high fat foods you eat, and eating small amounts of unsaturated fats, which are good for your heart and help you to absorb fat-soluble vitamins. In order to create a calorie deficit, you have to eat fewer calories than your body uses. Exercise portion control. Too many calories from any source will be stored as body fat, so adjust your portion sizes so that you get an appropriate number of calories. Eat fruits, vegetables, and whole grains . I will eat at least five servings a day of fruits, vegetables, and whole grains. These foods are loaded with healthy vitamins, and packed with fiber to keep you feeling full.