How do I lose weight without losing muscle?

I am a 34 yr old female with a muscular build. I have always been active and still play soccer (still play), Karate, foot hockey, and go to the gym. I have been told that I should not worry so much about weight because muscle weighs more than fat, but as I get older, I am also gaining weight. My diet is not the best, and maybe it’s just a matter of changing my diet to lose the extra pounds, but I have never dieted before so I am clueless about where to even start. Any thoughts?

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8 Responses to “How do I lose weight without losing muscle?”

  1. Dr Dee said:

    Eat a lot of proteins. Low carbs.

  2. Kendi said:

    Keep up with the weight lifting and lots of cardio. Also eat leaner proteins, eat good whole grain carbohydrates,and reduce the amt. of bad fats in your diet, and in a while it should all come together and pay off ( 2-3 months) with persistence! You should start looking like your old leaner athletic gorgeous self again.

    As we women get older, weight is a constant battle, it is so easy for someone else to tell you what to do…We just gotta be determined and do it…Keep your eye on the prize!

  3. jeetahay said:

    get ur bones extracted, and enjoy a muscular boneless body.

  4. Melizien said:

    Interesting! So you are active but you are still gaining weight? Okay…rolls up sleeves….Nutrition…
    Basics you will need to eat:
    tofu
    lean chicken
    green salads freshly prepared
    fruits
    nuts
    grapefruits
    all vegtables
    japanese food
    small portions of rice and pasta
    pizza only once a week
    cake only once every few days
    coffee
    tea
    no soda
    half fat milk
    breads with wheat
    6 portions of food a day
    in small meals
    NO PROCESSED FROZEN FOODS like *Lean cuisine* etc
    their salts are 900 or more a box!
    NO FASTFOOD (except chinese food sauteed)
    NO ICE CREAMS, CAKES, POTATO CHIPS< COOKIES NO late night snacks! LOts of Lean food servings...All natural or cooked foods you make...and use olive oil. Run 30 minutes three times a week...or dance and add that to your normal workouts. Its in what you eat...the fat intake and salt and calories!

  5. lil21dog said:

    try taboo and weight lifting often
    WHAT to eat for losing weight

    • Eat plenty of fruits and vegetables, especially NC (negative calorie) food.

    * Print these lists. They will be your … “Bible”, from now on !
    * Dill and parsely – include them in all your salads. Also ognion + garlic.
    * Try eat mostly fresh vegs & fruits (whenever possible, of course)
    * If you really want a book, then check this out: The Negative Calorie Diet Workbook & Cookbook – eBook (Win95/98 only). Read more about this e-book here.

    • Eat fish, chicken, beef, pork. (preferences are in this order)

    * If you are a vegetarian, then ignore this!
    * Avoid fat meat

    • Eat 2-3 slices of bread/day. Don’t EVER exclude bread from your diet!

    • Snacks between meals (if needed): apples, oranges, grepfruits and other NC fruits

    * Don’t cheat … NO cookies, chips, candies, brownies etc!
    * EVEN if they have “low fat” indication… They might have low fat, yet they can have lots of CALORIES !!!

    • About rice, potatoes, beans, [xxx]nuts, pastry, pasta… you know!

    * Don’t eat too much of those, at least during the first weeks of the diet. I’m not a low carb addict, but I’ve noticed weight gains if consuming those in large quantities, especially when associated with other foods.
    * If you like them a lot, try and eat them like one meal. A nice delicious plate of spaghetti could be your lunch (never dinner!), followed by a nice big apple. These rich starch foods are not good for dinner!
    * At dinner time, chose mainly large mixed veggies salads… with fish, lean meat or cheese (if you are not a vegetarian).

    if u want to lose weight the best food to it are baked potatoes with nothing on it. no salt no nothing just plain. u can eat a 10000000000 baked potatoes till ur stuff and not gain a pound. i heard that from a weight loss tape. the best drink is water or gatorade. thats a start then when you work out do some taeboo. if u want a macine. run with dumbells on a treadmill. u could do the rocky workout. but thats a new story. u could use a butterfly macine i think it works the abs

    1) It is not just the amount you eat, but what you eat. Lean meats and vegtables that snap are a good place to start. And by snap I mean fresh and not boiled or doused with better or whatever.

    2) Exercise moderatly but for about an hour every other day. Spend half of that walking or running at a good enough pace for you to feel labored. The other half of the time use weights, or exercises such as push ups or situps to get a muscle “burn”. A gym is also an option, but I don’t know if you have the money for or want to spend the money on it.

    3) Sleep well. To bed earlier and up earlier. Exercise in the morning when you wake up, not in the evening before bed. 7 hours of GOOD sleep is a must.

    4) Occupy yourself with a hobby that keeps your attention for a long period of time. A hobby like this keeps your mind focused and gives less of a chance for snacking from boredom.

    That is a good place to start… if you see good results, keep it up and modify to fit you… if it does not, see a doctor AND a trainer

    Keep working out, drink water a lot, eat 5 to 6 meals a day but in small quantities, vegtables are important specially cucumber and lattice, fruits not be eaten after meals except by 2 to 3 hours, minimize the starch quantities in your meals lots of salad is important, your last meal must be before you sleep by 2 to 3 hours
    the most important thing is you don’t lose patient wait and have a strong will to be as what you want

    you might have some more ideas from http://www.ivillage.com

    good luck

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