Losing Weight Without Gaining Muscle

Losing Weight Without Gaining Muscle

Did you gain weight over the holiday period? Are you trying to shed extra pounds without gaining muscle? If yes, then you’re in luck because this article covers all your weight related worries with suitable answers. As we all know, losing weight without gaining muscle can be challenging for a lot of people. This is because the practices involved make it extremely tough to get back into shape without growing muscles. However, being a little smart with your approach can make this whole thing effortless. 

For example, you can fast intermittently to lose weight without gaining muscle. In case you didn’t know, intermittent fasting is a weight loss technique which involves set periods of fasting and eating. It’s all natural and has zero side effects on healthy individuals, which makes it an ideal solution for people like you. Below, we’ll discuss how to use this approach without muscle gains.

Lose Weight without Gaining Muscle through Intermittent Fasting

Improve Your Diet. To keep your muscle unaffected while fasting intermittently, your diet needs to be perfect. By this, we mean that you should be aware of how many calories you need to take.

If you can’t figure out the right amount of calories on your own, then you may want to consult with a specialist. Remember that the amount of calories you take is the deciding factor of the success of your new routine.  If you take more calories than needed, you’ll gain muscle. If you take a low amount of calories, then you may lose weight but your muscle will shrink as well.  None of these scenarios is what you’re aiming for. What you do need is consume the amount of calories that will help you lose weight without gaining OR losing muscle.

So, how to do it? Eat low fat, high protein foods such as:

  • Lean meats
  • Beans 
  • Eggs
  • Nuts and seeds
  • Seafood
  • Fruits and vegetables

Since these foods are rich in protein, they will keep you full for long periods, lowering your possibility of overeating. Also, it’s okay to drink water during the fasting window to keep your muscle hydrated. Following the right diet and fasting plan will help you lose weight quickly without gaining muscle.

Perform Some Physical Activity

Performing physical activity in addition to fasting is essential for losing weight without gaining muscle. Non muscle building activities such as cardio and brisk walk are widely recommended by experts to stay fit. The good news is that you don’t have to do both of them to achieve your fitness goals. Doing just one of these activities regularly is enough to attain your desired shape.

If you love cardio, then 150 minutes of moderate intensity every week should do it for you. But if you want to go with brisk walk, then a 30-minute session 4-5 times a week is what you need to get back in shape. The idea is to keep your body moving without stretching muscles. However, keeping your muscles completely idle can be counterproductive as they will start to reduce in size.

The best thing to do here is adding some muscle strengthening activities such as yoga or gardening to your routine. Doing these activities will help you uphold current size of your muscle and offers several health benefits as well, including:

  • Improved bone health
  • Improved mood
  • Reduced risk of dementia
  • Increased flexibility
  • Weight reduction
  • Better posture, etc.

If you don’t do muscle strengthening activities along with intermittent fasting, your joint health becomes weak. This puts you at increased risk of falling and adds difficulty to performing daily tasks.

Burn the Right Amount of Calories

In addition to perfect diet and physical activities, burning calories is important for your weight loss plan to work.  While intermittent fasting is a great way to lose fat/calories, combining it with physical activity doubles the effect.  Remember that your body needs to burn more calories than the amount of calories you consume to lose weight. However, you must make sure to save enough calories for your body to perform several important functions such as blood pumping, digestion, etc.

Common activities like showering, cooking, picking groceries, and painting things also burn calories. Just make sure you don’t overdo them to keep your energy preserved.

Choose the Right Mix Of Eating and Workout

While losing weight without gaining muscle may seem contradictory, choosing the right routine can make it possible. In terms of exercise, you can do cardio or brisk walk as mentioned earlier. To burn calories at rapid pace, you can also increase the intensity of your workout regime and do exercises like:

  • Deadlift
  • Bench press
  • Pushups, etc.

Make sure you don’t work your muscles a lot to keep them from growing. You don’t necessarily have to stick to the gym workout. Cycling, running, swimming, or anything that gets your heart pumping is good enough to lose weight without affecting muscles.

Similarly, your eating routine matters as much as your fasting and workout routine. Therefore, you should pay equal attention to your eating plan. 

These are the points you should remember to make sure your eating plan is as good as your fasting and workout plans:

  • Take 1.2 to 1.5 gram protein per Kg of your body weight and make sure some of it is after your workout.
  • Eat fiber rich foods to maintain the feeling of fullness for long periods.
  • Avoid processed food.
  • Calculate the number of calories required for each day, then take those calories and make sure to burn more calories than their calculated amount for your weight loss plan to work.
  • Lastly, give your body enough rest for it to work properly. Taking 6-8 hours of sleep every night is a must for balancing hormones.

Mistakes to Avoid

  • Not getting enough sleep
  • Taking improper diet
  • Overeating
  • Snacking during the fasting period
  • Consuming too many calories

Final Words

Losing weight without gaining muscle is possible with the right approach. You just need to be smart with your diet choices, do moderate exercise, and take enough rest to reach your fitness goal. Try following tips in this article and don’t forget to share your experience with us.

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