You have dieted seriously, exercised regularly and the needle on your weight is gradually retreating to the left side. However, whether you are really burning excess fat, or your body is arresting your valuable muscle mass. According to Dr. Vikram Sharma, an sports medicine expert at Fortis Escorts Hospital ( Jaipur, India), many people on the weight loss journey fall into a state of muscle loss instead of fat. The body breaks down muscles for energy when you dont eat enough nutrients, especially protein, or exercise too much, he explained.
Warning signs you are losing muscle
Lose weight too quickly
Losing more than 1kg/week is often a sign that you are losing water and muscle instead of fat. A sudden drop in 4-5kg in the first week may be alarming.
Unusual emotions change
Muscles are closely linked to the nervous system. Muscle loss can make you feel irritable, tired, unable to concentrate, and often feel depressed.
Decreased exercise performance
If you find yourself weaker, have reduced endurance, or are unable to complete your familiar exercises, it may be a sign that your muscles are breaking down.
Fatigue after exercise
Proper exercise helps produce endorphins, making you feel refreshed. But if you leave the gym in a state of prolonged lethargy, you may be lacking muscle.
Weight loss despite diet and exercise
Muscles help increase your metabolic rate. When you lose muscle, your ability to burn calories decreases, leading to weight loss while maintaining a healthy lifestyle.
Why do you lose muscle instead of fat?
According to Kamal Mujtaba, a fitness coach at Cult Fitness (India), a diet that is too strict, lacking protein and overtraining causes the body to fall into a "survival" mode. At this time, the body prioritizes fat retention and muscle destruction for energy, causing the opposite effect.
Overtraining causes stress, the brain reacts by preserving fat and destroying muscle, explains expert Mujtaba.
How to lose fat without losing muscle?
Eat enough protein: Prioritize quality protein sources such as eggs, fish, chicken breast, tofu...
Resistance training: Not just cardio, combine weight training or bodyweight to maintain muscle mass.
Get enough sleep and avoid stress: Deep sleep helps the body recover and regenerate muscles effectively.
Do not cut calories too much: A moderate energy deficit (300-500 kcal/day) is ideal for safe fat loss.
Maintaining an active lifestyle, eating a balanced diet with enough protein, calcium and essential vitamins is the best way to protect your muscles, Mujtaba advises.
