Weight Loss or Muscle Loss

Bad to lose Muscle instead of fat


It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function

With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance.

But your body shouldn’t naturally go for muscle first in weight loss-if you’re doing it right Muscle is not lost before fat it is very dependent on nutrition and level of activity.

If you are attempting to lose weight by not eating the body will metabolise muscle first.

The principle of the body is to go for Carbs (glucose) for energy first, if that is not available it goes for glycogen which is glucose stored in the Liver and muscles.

Fat is also used for energy depending on duration of the physical activity, an individual can train their body to use fat as the main source of energy a process known as Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet


A healthy diet is usually 45-65% carbs, anywhere from 15-35% protein, and 20-35% fat,” says Wesley Delbridge, RDN, spokesperson for the Academy of Nutrition and Dietetics. “The  point point is having a balanced diet and not restricting any food very low.”


Losing weight is hard. From the diet changes to the ramped-up workouts, it can take a serious overhaul of your lifestyle. And usually, the goal is to decrease body fat and increase muscle. But sometimes in that quest, you can start to lose muscle instead of fat-and that’s not a great scenario.

This, of course, depends on the diet you’re following. Some may be low-carb (like the keto diet), high-protein (like the Atkins diet), or low fat. But if you’re taking it to extremes, your body will start to feel it.

But how can you tell if you’re losing muscles and not fat? Here are 4 signs.

  1. Your workout feels more strained.

It may seem kind of obvious, but your workouts might feel harder–and you may feel like skipping it altogether.

“You’ll notice less strength in the gym. The weight you used to be able to do for reps may decrease or you may not be able to get as many reps as you once did for each set

  1. You feel sluggish doing everyday activities.

You won’t just feel muscle loss it in the gym.

“Inadequate nutrition can lead to a decrease in muscle, which may lead to impaired function,” says Dr. Miranda-Comas. “This is usually caused by an energy deficiency and possible overtraining.”


  1. Your body fat percentage isn’t budging.

If you’re losing weight but your body fat percentage is staying the same, it’s probably a sign you’re losing muscle.

“Your body won’t shape the way you want. You’ll notice shrinking circumferences, but the pinch-able fat is the same,” says Dr. Nadolsky.

  1. You’re losing weight at a rapid pace.

While you may be pumped at seeing those numbers, it’s probably not good news for your muscle mass-unless you have a lot of fat to lose to start.

The fatter you have, the more likely you’ll lose more fat than muscle when losing weight,” says Dr. Nadolsky.

Losing weight rapidly is usually not sustainable, either.

“Weight loss requires a long period of time and being patient-it’s a marathon and not a sprint. People should (only) lose 1-2 pounds According to American college of sports medicine (ACSM).


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