How do i lose weight when I am already decently healthy?

You don't necessarily need to lose weight - at your current height and weight, you are in a healthy BMI range. However, you could consider recomp: https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

You didn't specify what type of workout you do, but recomp requires a structured progressive lifting program. https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Lifting 'heavy' while maintaining a slight caloric deficit will enable muscle gain. In addition, you will need a healthy dose of patience. It is a s-l-o-w process. Assuming you're female, it will be a little slower to see progress. I'm 6 months into recomp and my weight is stable, but I have meaningful increases in strength and some visual improvement (as measured by the mirror).

You will also need to ensure you are getting adequate protein to facilitate recovery and muscle growth - somewhere between .7 and 1.0 grams/lean mass per day.

Good luck!

my answer here is the same as in the thread that no longer seems to be there. Its not losing weight that you are truly after. What you are looking to do is build muscle and increase strength.

go here: https://community.myfitnesspal.com/en/categories/goal-gaining-weight

dont let the name of the forum scare you. There are some great, experienced posters there who will help guide you in RECOMP - that is what you want to do. listen to them. take their advice. even if it sounds crazy to you. they know what they are talking about. I promise.

charliehergenhan1 wrote: »

Im 5'9 and 152 pounds and I workout 3-4 times a week so I am decetly healthy. Its hard to lose weight when I am already healthy. Ive finally gained aome muscle which is hard for me because I am vegetarian. Any tips on losing weight when you are already healthy? I want to lean up to gain muscle.

Why is it hard to gain muscle because you're a vegetarian?

(I'm a vegetarian. I've been a vegetarian for over 47 years.)

To gain muscle most efficiently, you need an effective progressive strength training program, adequate good-quality protein (such as that 1g per pound of lean body mass idea), good overall nutrition (beyond the protein). It will also be easier in a calorie surplus, if not that at maintenance calories, if not that at a *small* calorie deficit (i.e., ultra slow weight loss). Faster weight loss isn't the most effective way to add muscle.

Not saying there can be zero muscle gain in a deficit, but think about it: In a deficit, you're trying to gain weight (muscle) but lose weight (fat). Those goals at least partially conflict with one another, so it's for sure not the fastest, most efficient route.

It's possible to be vegetarian and get adequate good-quality protein, even if strict vegetarian (easier if ovo-lacto or lacto, admittedly).

There are a variety of good strength training programs here:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Despite the title, it does include some bodyweight programs that require minimal/no equipment, though you do mention going to the gym so perhaps equipment isn't a problem for you. So, take a look at those, consider following one.

Just going to the gym and doing stuff, a bit of this and that, isn't an efficient way to build muscle. It can possibly build some, depending on what's done, but it's a slower route to that particular destination.

Recap, most efficient route to gaining muscle: Good strength program, faithfully performed. Good nutrition, especially protein. Very slow weight loss (if fat loss is essential), maintenance, or, for most efficient muscle gain, calorie surplus (to minimize fat gain, a small one).