Losing weight often refers to the desire to reduce body fat while keeping as much muscle as possible. When one is losing muscle rather than fat, one has to alter the workout routine and diet to compensate for this.
Is it possible to lose weight while also gaining lean muscle?
Yes. It is necessary to be in a small energy deficit to do this, where you are not starving your body but are nevertheless ingesting fewer calories than you burn. To do this, you must also consume enough quantities of protein. One must also avoid junk foods to achieve their goal.
Yet, just consuming protein is not sufficient. The most important thing is to exercise a lot (it can be a mix of resistance and cardio). Muscles will not desire to expand if they do not get stimuli or a trigger due to low utilization.
What to Look for When You’re Losing Muscle, Not Fat
Take note of the following symptoms that you are losing muscle rather than fat when reducing weight:
- You are losing more weight and losing it too quickly
- You are feeling a little more tired than normal
The following are four reasons why you are losing muscle rather than fat!
- You aren’t getting enough protein in your diet.
You must provide nourishment for your muscles. Numerous diets and cleanses are available, all of which produce weight loss and muscle loss. Because fad diets often lack protein, they induce your body to enter a muscle-destroying starvation cycle, causing it to lose muscle mass.
When it comes to fat loss, you should be in a calorie deficit. One must concentrate on nutritious meals high in nutrients and low in fat. Consume fish, lean meat, tofu, low-fat dairy products, and eggs to help maintain or grow muscle.
- You are not making use of your muscles.
Avoid letting your muscles go to waste by not working them as often as possible. High-intensity cardio and resistance training are excellent for developing muscles and burning fat.
- You aren’t allowing yourself to heal properly.
People often attribute muscle loss to excessive cardio, and although Gallo acknowledges that this is a problem, he believes it is only to a certain level.
Excessive cardio combined with insufficient recovery will almost probably result in injury.
- You are not getting enough sleep.
Getting adequate sleep is a prominent part of making significant healing progress. When you are not getting enough, it increases the amount of cortisol in the body.
The imbalance may interfere with the growth hormone generation, which increases the likelihood that the carbohydrates you ingest are stored as fat. It also has the additional effect of slowing muscle development, which results in more fat.
Losing weight requires a variety of strategies, ranging from dietary modifications to intensive exercise sessions. Furthermore, weight reduction aims to decrease fat while increasing muscle mass. Even if you don’t gain any weight, you should keep as much muscle as possible. However, there are occasions when you begin to lose muscle instead of fat, which should not be the case since it might harm your general health.