Do you lose muscle or fat first?

"In general, muscle is not lost before fat—it is very dependent on nutrition and activity volume," Miranda-Comas says. "A person who is attempting to lose weight by not eating may lose weight in muscle first before fat." How does that happen? Well, the body likes to go for carbs (glucose) for energy first.

menshealth.com - Weight Loss vs Fat Loss: 5 Signs You're Losing Muscle - Men's Health

What vitamins are most important to take daily?

Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine,...

Last updated Jan 13, 2020

Should I take B12 or B complex?

When it comes to the issue of vitamin B12 vs B complex, both types of vitamins are crucial. If you're lacking B12, consume more of it via...

Last updated Jul 20, 2018

Promotion

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. "It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function," says Gerardo Miranda-Comas, MD, Assistant Professor of Rehabilitation Medicine, Icahn School of Medicine at Mount Sinai. "With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance." This content is imported from poll. You may be able to find the same content in another format, or you may be able to find more information, at their web site. But your body shouldn't naturally go for muscle first in weight loss—if you're doing it right. "In general, muscle is not lost before fat—it is very dependent on nutrition and activity volume," Miranda-Comas says. "A person who is attempting to lose weight by not eating may lose weight in muscle first before fat." How does that happen? Well, the body likes to go for carbs (glucose) for energy first. If that's not available, it goes for glycogen, which is glucose that's been stored in the liver and muscles, says Dr. Miranda-Comas. "Fat is also used for energy depending on duration of the physical activity, and an individual can train their body to use fat as the primary source of energy," says Dr. Miranda-Comas. (Hello, ketosis—the basis of the keto 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 is having a balanced diet and not restricting any food very low." 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 5 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," says Spencer Nadolsky, D.O., author of .

What foods to avoid on Saxenda?

Foods to avoid while on Saxenda® to reduce side effects Avoid fried, greasy, or fatty foods and foods high in sugar: These tend to be the toughest...

Last updated Sep 3, 2021

What are the dangers of phentermine?

This medicine may cause some people to become dizzy, lightheaded, or less alert than they are normally. Make sure you know how you react to this...

Last updated Feb 12, 2020

Promotion

2. 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." "In the very active individual who is losing weight along with a decrease in performance, we must consider overtraining," says Dr. Miranda-Comas.

3. 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.

4. 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 more fat 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 per week," says Delbridge. For tips from real guys who lost significant amounts of weight, check out our list of the year's most jaw-dropping weight loss transformations.

5. Your workout never progresses

It goes without saying that it's hard to push yourself when you're tired. If you can never go up in weight when lifting that might be another sign you've lost muscle, according to Albert Matheny, C.S.C.S, R.D., founder of Soho Strength Lab. “A lot of factors affect performance, but not seeing progress in training is a good sign you’re not hitting your body’s needs,” he told Women's Health.

menshealth.com - Weight Loss vs Fat Loss: 5 Signs You're Losing Muscle - Men's Health

Is 1 tablespoon of turmeric too much?

Can eating too much turmeric be harmful? The U.S. Food and Drug Administration (FDA) has recognized turmeric as generally safe and has not...

Last updated Sep 18, 2020

How quickly do weight loss pills work?

It usually happens within the first 4–6 weeks ( 1 ). Most of the weight loss in this stage comes from carb stores, protein, and water — and to a...

Last updated Jul 7, 2021

Learn More »

Promotion

What is the average pant size of a woman?

By comparison, the average height of a U.S. woman is 63.6 inches, or 5 feet 3 inches. The average weight for women is around 170 pounds. With these...

Last updated Aug 23, 2020

Promotion

How do you get a flat stomach overnight?

5 Hacks to Get a Flatter Belly Overnight #1 Ditch the Sugar. #2 Take a Warm Shower Before Bed. #3 Sip on Ginger or Chamomile Tea. #4 Eat Dinner...

Last updated Jul 19, 2018