Losing weight fast is something you strive for, and you’re thrilled to see the number on the scale drop noticeably every day. However, no matter how hard you pursue it, rapid weight loss can have some negative effects, such as the inevitable loss of muscle mass along with fat loss.
But is muscle loss that serious? How can you avoid this when you are in the process of losing weight?
Muscle mass is a very important factor in determining our metabolic rate, i.e. how many calories we burn at rest. This is determined by our muscles because they are more metabolically active than fat, meaning they burn more calories.
When we diet to lose weight, we create a caloric deficit so that our body does not get enough energy from the foods we eat to meet our energy needs. Our body then begins to break down our fat and muscle tissue for fuel.
A decrease in calorie-burning muscle mass slows down our metabolism. This quickly slows down our rate of weight loss and affects our ability to maintain our weight long-term.
How do you know if you’re losing muscle mass?
Unfortunately, it is not easy to detect loss of muscle mass, as the most accurate method is the so-called dual energy absorption X-ray method, which is mainly used in medicine.
Although there are many “smart” scales that promise accurate results, their accuracy is somewhat questionable. Fortunately, there are three scientifically proven signs that you’re losing too much muscle mass while dieting.
Each week you lose more weight than expected
The first sign that you are losing muscle along with fat is that you are losing more weight than expected each week. Rapid weight loss, meaning more than one pound per week, causes more muscle loss than slow weight loss.
On the other hand, slow weight loss preserves muscle mass better and often has the added benefit of more fat loss.
One study compared obese people For 12 weeks, either a very low-calorie diet of 500 calories per day, or a slightly higher-calorie but still low-calorie diet of 1,250 calories per day.
Although participants in both groups lost an average of the same pounds, the first group experienced a significant loss in muscle mass.
You feel tired
If you find yourself feeling more tired than usual, sluggish, and struggling to do things you once could do, like housework, it could be a sign that you’re losing muscle mass.
Studies show that a decrease in muscle mass can have a negative effect on the body’s physical activitythis is the reason for the tiredness you may feel.
You are in a bad mood
Mood swings and feelings of anxiety or depression can also be signs that you’re losing muscle mass. Research on muscle loss due to aging suggests that low levels of muscle mass can negatively affect mental health and mood. This is due to the association between low muscle mass and proteins called neurotrophins, which help regulate mood and feelings of well-being.
How to maintain muscle mass
Fortunately, there are a few things you can do to preserve your muscle mass on your weight loss journey.
Don’t forget strength training
Of course, all forms of exercise are useful for weight loss strength training is a reliable way to prevent muscle loss.
One such study in elderly people with obesity It found that resistance vent muscle loss from a calorie deficit.
If you don’t like the gym and weights, remember that bodyweight exercises like push-ups, pull-ups, planks, and squats are just as effective as using equipment.
Don’t forget your protein
We already know that protein-rich foods play an important role in building and maintaining muscle mass. Only what we don’t know we learn through research these foods help prevent muscle loss while following a calorie-restricted diet.
But this does not mean that you should eat only protein foods. Meals should be balanced and includes a source of protein, whole grain carbohydrates and good fats to meet our nutritional needs.
Slowed down weight loss
When we embark on the process of losing weight and reducing calorie intake, we take our body out of its comfort zone and activate its survival response, activating various physiological responses to maintain our body weight. survive starvation”.
Our body’s survival mechanisms want us to regain the lost weight to ensure we survive the next starvation period. Studies show that more than half of the participants lose weight is regained within two years and more than 80% of the weight lost is regained within five years.
On the other hand, a slow and steady, gradual approach to weight loss prevents our body from activating its defense mechanisms to maintain our weight when we are trying to lose weight.