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Aarushi Bhadury

Are You Losing Weight Or Muscle Mass? What Does Healthy Weight Loss Look Like?

(Credit-Canva)

For many people the word ‘<span>weight</span> loss’ only means seeing the number on the scale go down. Whether they work out for that weight to go down or eat unhealthy amounts of foods not enough to sustain them, or exercise more than their body can handle. But what many fail to understand is that this kind of weight loss is not sustainable, you may shed a few pounds, but you will gain them back as quickly as you lost them? So what is the difference between a healthy weight loss and a quick and unsustainable weight loss? 

Many times, when you are not eating well and exercising in hopes of losing weight you are tapping into the reservoir your body creates for emergencies. Doing this causes ‘Weight loss’ which means you have lost fat, as well as muscle and water. On the other hand, fat loss is when you only lose excessive fat tissues. It's like comparing losing things from your house to specifically getting rid of clutter. Fat loss is a better goal because it helps you look and feel healthier. Losing fat improves your body's shape and reduces the risk of health problems. It's about getting rid of the extra fat that can cause issues, rather than just seeing a lower number on the scale.

<h2>What Is The Difference Between Fat &amp; Muscle Loss?</h2>

It’s tricky to know if you're losing fat or muscle just by looking at the scale. Regular scales only tell you your total weight, not what that weight is made of. Imagine trying to figure out what's in a bag without looking inside. You need special tools to see if you're losing fat or muscle. Losing muscle can make you feel weaker and less energetic. It's important to know what kind of weight you're losing so you can make sure you're getting healthier, not just lighter. Knowing the difference helps you make better choices for your body. 

According to <span>Weight Loss Strategies</span> and the Risk of Skeletal Muscle Mass Loss 2021 study published in the <span>Nutrients</span> journal, people often lose muscle instead of fat, especially older adults, women after menopause, people with health conditions, and athletes. To prevent this, studies show that doing both strength training and cardio exercises, along with eating more protein than the usual recommended amount, can help keep muscle while losing fat. Older adults, in particular, seem to benefit greatly from this approach. So, eating more protein than the standard recommendation and doing the right types of exercise is important for healthy weight loss, especially for older individuals.

<h2>Why Losing Muscle Mass Is A Bad Idea</h2>

To understand the importance of muscle mass a 2018 study published in Author Manuscript Effects of Weight Loss on <span>Lean Mass,</span> Strength, Bone, and Aerobic Capacity looked at how exercise helps people keep muscle, strength, bone density, and aerobic fitness while losing weight. Overweight adults were divided into groups: those who cut calories, those who exercised, and those who did both. All groups lost about 7% of their weight. The group that only cut calories lost muscle and saw a drop in fitness. However, the groups that exercised, especially the one that did both exercise and calorie cutting, kept their muscle and even improved their fitness. This shows that while cutting calories alone can lead to muscle loss and reduced fitness, adding exercise protects against these losses and improves overall physical function during weight loss. Therefore, exercise is a crucial part of any weight loss plan.

To really know if you're losing fat, you need more than a regular scale. A body fat scale is a good tool, it sends a small electrical signal through your body to estimate how much fat you have. According to Science Direct, Skinfold calipers measure the thickness of your skin folds at certain spots, which gives an idea of your fat percentage. Measuring your waist and hips with a tape measure can show if you're losing fat around your middle. Also, pay attention to how your clothes fit. If they feel looser, it's a good sign you're losing fat. These methods give you a more accurate picture than just your weight.

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For many people the word ‘weight loss’ only means seeing the number on the scale go down. Whether they work out for that weight to go down or eat unhealthy amounts of foods not enough to sustain them, or exercise more than their body can handle. But what many fail to understand is that this kind of weight loss is not sustainable, you may shed a few pounds, but you will gain them back as quickly as you lost them? So what is the difference between a healthy weight loss and a quick and unsustainable weight loss? Many times, when you are not eating well and exercising in hopes of losing weight you are tapping into the reservoir your body creates for emergencies. Doing this causes ‘Weight loss’ which means you have lost fat, as well as muscle and water. On the other hand, fat loss is when you only lose excessive fat tissues. It's like comparing losing things from your house to specifically getting rid of clutter. Fat loss is a better goal because it helps you look and feel healthier. Losing fat improves your body's shape and reduces the risk of health problems. It's about getting rid of the extra fat that can cause issues, rather than just seeing a lower number on the scale.What Is The Difference Between Fat & Muscle Loss?It’s tricky to know if you're losing fat or muscle just by looking at the scale. Regular scales only tell you your total weight, not what that weight is made of. Imagine trying to figure out what's in a bag without looking inside. You need special tools to see if you're losing fat or muscle. Losing muscle can make you feel weaker and less energetic. It's important to know what kind of weight you're losing so you can make sure you're getting healthier, not just lighter. Knowing the difference helps you make better choices for your body. According to Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss 2021 study published in the Nutrients journal, people often lose muscle instead of fat, especially older adults, women after menopause, people with health conditions, and athletes. To prevent this, studies show that doing both strength training and cardio exercises, along with eating more protein than the usual recommended amount, can help keep muscle while losing fat. Older adults, in particular, seem to benefit greatly from this approach. So, eating more protein than the standard recommendation and doing the right types of exercise is important for healthy weight loss, especially for older individuals.Why Losing Muscle Mass Is A Bad IdeaTo understand the importance of muscle mass a 2018 study published in Author Manuscript Effects of Weight Loss on Lean Mass, Strength, Bone, and Aerobic Capacity looked at how exercise helps people keep muscle, strength, bone density, and aerobic fitness while losing weight. Overweight adults were divided into groups: those who cut calories, those who exercised, and those who did both. All groups lost about 7% of their weight. The group that only cut calories lost muscle and saw a drop in fitness. However, the groups that exercised, especially the one that did both exercise and calorie cutting, kept their muscle and even improved their fitness. This shows that while cutting calories alone can lead to muscle loss and reduced fitness, adding exercise protects against these losses and improves overall physical function during weight loss. Therefore, exercise is a crucial part of any weight loss plan.How To Track Fat Loss?To really know if you're losing fat, you need more than a regular scale. A body fat scale is a good tool, it sends a small electrical signal through your body to estimate how much fat you have. According to Science Direct, Skinfold calipers measure the thickness of your skin folds at certain spots, which gives an idea of your fat percentage. Measuring your waist and hips with a tape measure can show if you're losing fat around your middle. Also, pay attention to how your clothes fit. If they feel looser, it's a good sign you're losing fat. These methods give you a more accurate picture than just your weight.

are you losing weight or muscle mass? what does healthy weight loss look like?

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Are You Losing Weight Or Muscle Mass? What Does Healthy Weight Loss Look Like?