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Many weight-loss plans include recommendations for strength training, so you gain valuable muscle mass to help with calorie burning. Eat moderate portions of healthy, whole foods to support your weight-loss efforts and enable your body to obtain an array of nutrients. Even if you're not interested in building muscle mass, some muscle-strengthening activity is important to maintain the muscle you do have. Osteoporosis - Wikipedia, The Free Encyclopedia - Osteoporosis is a disease where decreased bone strength increases the risk of a broken bone.
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With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. The two to three resistance-training sessions suggested per week for these plans won't turn you into a body builder, but will help you preserve some tone and function as you slim down. Formal exercise helps you burn more calories to make creation of this deficit easier, but it also builds muscle. You may not want to gain muscle, but losing muscle diminishes your metabolism and makes weight loss harder. Minimize sugary sweets -- especially baked goods and soda -- processed snack foods, and saturated fats found in fatty meat and full-fat dairy.

Plan on consuming a variety of fresh vegetables at each meal, as well as a lean protein at meals, and sometimes at snacks, to curb hunger and provide essential amino acids. Even if you don't want to build muscle mass, do the weekly 150 minutes of moderate-intensity cardio activity recommended by the Centers for Disease Control and Prevention. Strength-building exercise also has other benefits, including improved bone health and better posture, which makes you look thinner. You need a certain amount to run bodily functions, such as pumping blood, and for digestion. To burn more calories without adding notable muscle, you could increase these non-exercise thermogenic activities, or NEAT.
She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
If you're still not interested in adding any lean tissue, following a low-calorie diet without participating in any formal exercise will help prevent the addition of muscle mass. To avoid gaining muscle, you'll have to create the bulk of your deficit by just eating fewer calories.
The average sedentary adult needs between 1,600 and 2,600 calories per day, depending on gender and size. Do not follow a plan that contains fewer than 1,200 calories per day for a woman, or about 1,600 for a man, or you risk becoming nutritionally deficient and stalling your metabolism.

Depending on how much of these foods you eat, cutting them out may help you save enough calories to start losing weight. It's hard to alter this basal metabolic rate in any significant way without adding muscle.
Pace while you're on the phone, take the stairs instead of the elevator, or park farther away from your destination. This modest workout helps you decrease your risk of heart disease, type 2 diabetes and some cancers. Preserve muscle to ensure you can still perform simple activities during the day, such as carrying grocery bags, and foster joint health. Even just fidgeting and walking often during the day helps you in your quest to drop pounds.
As you age, you naturally lose muscle mass if you don't actively maintain it through activity. Whole grains, including brown rice and 100 percent whole-wheat bread, are also important to include in your meals, since carbs are a primary source of energy for your body.

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