Losing weight is challenging, often requiring significant changes to both diet and exercise routines. While the goal is typically to reduce body fat and increase muscle mass, it’s possible to lose muscle instead of fat—something that can derail your fitness progress. According to experts, this can lead to decreased strength, endurance, and overall functional performance.
Dr. Gerardo Miranda-Comas, Assistant Professor of Rehabilitation Medicine at Mount Sinai, warns that muscle loss is detrimental because muscles play a vital role in body movement and functionality. Ideally, when losing weight, the body should prioritize fat loss, not muscle depletion.
But how can you tell if you’re losing muscle instead of fat? Here are six signs to watch out for:
1. Your Workouts Feel Harder
A clear indication that muscle loss might be occurring is when your workouts feel unusually strenuous. You may find it harder to lift the weights you once could, or you’re unable to complete the same number of repetitions in each set. Dr. Spencer Nadolsky, a weight loss expert, explains that reduced strength in the gym is a common sign of muscle depletion.
2. You Feel Weak in Everyday Activities
Muscle loss isn’t confined to the gym. If simple tasks like climbing stairs, carrying groceries, or lifting luggage become more challenging, it could be a sign you’re losing muscle. Dr. Miranda-Comas points out that inadequate nutrition and energy deficits often contribute to muscle loss, which impacts daily functioning.
3. Your Body Fat Percentage Isn’t Changing
Despite seeing a drop in overall weight, if your body fat percentage remains stagnant, it’s likely you’re losing muscle mass. Dr. Nadolsky says that while your measurements may shrink, the stubborn, pinchable fat will persist, signaling that muscle loss is taking the place of fat loss.
4. You’re Losing Weight Too Quickly
Rapid weight loss can be appealing, but it usually indicates you’re shedding muscle along with fat. Dr. Nadolsky advises that a steady, sustainable weight loss of about 1-2 pounds per week is ideal. Rapid weight loss is often not maintainable and can lead to the loss of muscle mass.
5. Your Workouts Aren’t Progressing
If you find that your strength and endurance aren’t improving, it may be because you’re not meeting your body’s needs, a situation that typically arises with muscle loss. Albert Matheny, a certified strength and conditioning specialist, notes that a lack of progress in training can be a warning sign of muscle depletion.
6. You’re Always Tired
Constant fatigue can also indicate that you’re not eating enough to fuel your body properly. When you don’t get enough carbs, your body turns to muscle stores for energy, leading to muscle breakdown. It’s essential to consume enough calories and carbohydrates to avoid this issue.
To avoid muscle loss while shedding fat, aim for a gradual weight loss of approximately one pound per week, creating a caloric deficit of 200-500 calories per day based on your activity level. Consulting with a registered dietitian or doctor can help ensure you’re following a safe and effective approach to weight loss that preserves muscle mass.
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