When embarking on a weight loss journey, many individuals are eager to see quick results on the scale. However, rapid weight loss can have detrimental effects on the body, particularly in terms of muscle mass. Muscle plays a crucial role in determining our metabolic rate, as it is more metabolically active than fat. This means that muscle burns more calories, even at rest. Therefore, when we engage in a calorie deficit to lose weight, our bodies start breaking down fat and muscle tissue for fuel. As a result, a decrease in muscle mass can significantly slow down our metabolism, impeding our weight loss progress and making it more challenging to maintain weight in the long run.
Measuring changes in muscle mass is no easy feat. While tools like dual-energy X-ray absorptiometry (DXA) scans provide accurate data on weight, body fat, muscle mass, and bone density, they are not readily accessible and come at a cost. Alternatively, “smart” scales claim to offer accurate readings of muscle mass percentage, yet their reliability is questionable. To address this issue, there are three scientifically backed signs that indicate the potential loss of muscle mass during a weight loss journey.
One of the primary signs of excessive muscle loss is rapid weight loss, particularly exceeding 1 kilogram per week. Studies have shown that rapid weight loss leads to a greater loss of muscle mass compared to a slower, more sustainable approach. Additionally, feeling fatigued, sluggish, and struggling with physical activities like exercising or household chores can signify muscle loss. Mood changes such as anxiety, stress, or depression may also indicate decreases in muscle mass.
Strategies to Preserve Muscle Mass
To prevent the loss of muscle mass during weight loss, incorporating strength-building exercises is essential. Resistance training has been shown to prevent muscle loss, even in the face of calorie restriction. Supplementing diet with protein-rich foods not only aids in building and maintaining muscle mass but also helps prevent muscle loss during weight loss. It’s crucial to ensure that meals are balanced, including sources of protein, whole grains, and healthy fats.
Adopting a Sustainable Approach
Research suggests that a slow and steady approach to weight loss is more effective in maintaining long-term results. By making gradual lifestyle changes and forming lasting habits, individuals can avoid triggering the body’s defence mechanisms that promote weight regain. Ultimately, sustainable weight loss involves creating a healthy balance of diet, exercise, and overall well-being to achieve and maintain desired results over time.
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