If you do these three things you wake up leaner 1) Fast for the first 5 hours. This makes eating at a deficit much easier. Boosts growth hormone and builds discipline 2) Hit 13 calories per pound of goal bodyweight and 0.8g of protein per pound of goal bodyweight. 3) Walk.. 10,000 steps per day is good. 12-14,000 steps and you become a fat burning machine. Of course, to maintain muscle you must lift heavy weights two times per week!