How can I lose weight but not gain muscle weight?

I've been running for the past month and I've only lost 3 pounds.. And my sister says that its cuz I'm gaining muscle? So how can I lose weight without gaining muscle

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Recommended Answer:

Hi Annabell, this is a common point of confusion for people. It's a bit more complicated then this but generally speaking weight loss is due to caloric defecit and metabolic burn. Muscle growth, real growth and by this I mean 1 pound a week maximum generally is gained by excess calories. Running is great! If you add quick sprints during your run it will increase metabolic burn and how long it burns. Many people hear this and suddenly drop their calories through the floor but in truth when you go below 1,200 calories a day you start to burn muscle instead of fat. Metabolic burn is generated by muscle, so the more muscle the more calories burned even while sleeping. Muscle is a GOOD thing for weight loss. Muscle put on during weight loss is usually referred to as Lean Muscle but should not be substantial enough to really throw your weight loss. Instead of avoiding muscle find a way to work more muscles, the larger groups will obviously burn more calories. If you are afraid of looking muscular that's really not a concern but you can throw in some yoga to stretch the muscles.Remember one pound of fat is 3,500 calories. If you run for an hour and burn 500 calories, that means running 7 days a week only equals 1 pound of weight loss. Sadly, the human body fluctuates it's weight by about 2 pounds a day based on hydration, digestion, etc. So in the above example you could lose a pound and then weigh in at the wrong time and it will look as though you gained a pound.Drink lots of water to flush your body. Work the large muscle groups. Cut out sugars, sodas and fruit juices. Make sure the major portion on your plate for each meal is vegetable. Eat between 1,200 - 1,600 calories a day. Make sure your carbs are vegetable and whole grain, no refined flour.Do that and work your body at least 4 times a week and you'll start seeing results. Remember to rest major muscle groups, don't work the same group each day. If you get a heart rate monitor that measures caloric burn and track your intake you'll see that it's hard to lose a lot of weight in a week. When you hear that done, it's generally people losing water weight from sodium reduction or from burning muscle, which will hurt their metabolism long term and they get to keep the body fat. The people like those on The Biggest Loser have strict diets, tons of weight to lose and they work out 6 hours a day 7 days a week, they have medical staff, dieticians and personal trainers and yet you can see for yourself there are weeks they only lose a couple pounds.Good luck!

Other Answers:

• What you're seeking is impossible, unless you want some sort of surgery. To lose weight, you need to do some sort of exercises and well, you're going to use your muscles for that. But don't worry, gaining muscle from just running is a very slow process. It's probably your metabolism and the food you eat.
• Do PRANAYAMA and YOGA Don't use NOn Veg even egg and fish. Use Patanjali Ayurveda .