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When trying to lose weight, we often want to see results as quickly as possible. If the number on the scale is dropping rapidly, it feels like we’re on the right track. However, there’s a downside to weight loss: it can lead to significant muscle mass loss.
Why Muscle Mass Matters
Muscles are closely linked to metabolism. Primarily, they determine our metabolic rate, or how much energy we burn at rest. Generally, muscles are more metabolically active than fat, meaning they help burn more calories.
When we follow a diet and create a calorie deficit, our bodies don’t get enough energy from food. As a result, they start breaking down fat and muscle tissue for fuel, according to Science Alert.
A decrease in muscle mass, which burns calories, slows down our metabolism. This, in turn, reduces the rate at which we lose weight and affects our ability to maintain a healthy weight in the long run.
How to Tell If You’re Losing Too Much Muscle Mass
Here’s what Nick Fuller, head of the research program at the Charles Perkins Centre at the University of Sydney (Australia), has to say about it.
Unfortunately, measuring changes in muscle mass isn’t straightforward. The most accurate tool is an advanced form of X-ray known as dual-energy X-ray absorptiometry (DXA). This type of scan is primarily used to gather data on weight, body fat, muscle mass, and bone density. However, while DXA is becoming more accessible in clinics, it’s not cheap.
There are also many “smart” scales for home use. However, their accuracy is questionable. Researchers have found that home scales often overestimate or underestimate body fat and muscle mass. Fortunately, there are three free, scientifically-backed signs that indicate muscle mass is disappearing too quickly during dieting.
You’re Losing Weight Much Faster Than Expected
Rapid weight loss is one of the first signs that your diet is too extreme and that you’re losing a lot of muscle mass. Losing weight quickly (more than a pound a week) leads to greater muscle mass loss. Meanwhile, a slower rate of weight loss tends to preserve muscle mass better and often provides the added bonus of greater fat loss.
In a recent study, one group of obese individuals followed a very low-calorie diet (500 calories a day) for five weeks, while another group followed a low-calorie diet (1250 calories a day). Although participants in both groups lost approximately the same amount of weight, those on the very low-calorie diet lost significantly more muscle mass.
You Constantly Feel Tired
Feelings of fatigue and lethargy, along with difficulties in performing physical activities and household chores, are another strong indication that muscle mass is “melting away” too quickly.
Researchers warn that a decrease in muscle mass can negatively impact overall body performance.
You’re Experiencing Mood Swings
Fluctuations in mood, feelings of anxiety, stress, or depression can also be signs of rapid muscle mass loss.
Studies have shown that low muscle mass can negatively affect mental health and mood. This is likely due to the relationship between low muscle mass and neurotrophic proteins, which help regulate mood and feelings of well-being.
So How Can You Preserve Muscle While Losing Weight?
If you’re cutting calories while losing weight, here are a few simple tips from Nick Fuller to help preserve muscle mass.
Incorporate Strength Training into Your Workout Plan
A meta-analysis of studies involving older adults with obesity who restricted their calorie intake showed that strength training can prevent nearly 100% of muscle mass loss.
But you don’t necessarily have to hit the gym. Bodyweight exercises, such as push-ups and pull-ups, are just as effective as training on weight machines.
Eat More Protein
High-protein foods play a crucial role in building and maintaining muscle mass. Research has also shown that these foods help prevent muscle mass loss during calorie-restricted diets.
Of course, this doesn’t mean you should eat only protein-rich foods. Your diet should be balanced and include protein, whole grain carbohydrates, and healthy fats. A perfect example is eggs on whole grain toast with avocado.
Slow Down Your Weight Loss
When we change our diet, we push our bodies out of their comfort zones and trigger survival responses. Our body’s survival mechanisms are geared toward regaining lost weight.
Research indicates that more than half of lost weight is regained within two years, and over 80% is regained within five years.
However, a slow, steady, and step-by-step approach to weight loss doesn’t activate our body’s mechanisms to protect against extra pounds. Ultimately, long-term weight loss comes down to gradual lifestyle changes and the formation of healthy habits that will last a lifetime.
