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Home / Fitness and Health / Are you losing muscle during weight loss? Here are 4 ways to tell.

Are you losing muscle during weight loss? Here are 4 ways to tell.



Losing weight is hard. From a change in diet to a high-level workout, it can require a serious overhaul of your lifestyle. Usually, the goal is to reduce body fat and increase muscle. But sometimes, in this search, you can start losing muscle rather than fat – and that's not a great scenario.

"It's bad to lose muscle instead of fat, because muscles are the main actors in the movement and function of the body," says Dr. med. Gerardo Miranda-Comas, physiotherapist at Mount Sinai Hospital. "Loss of muscle mass adversely affects strength and endurance, resulting in performance degradation."

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But of course your body should not first claim muscle strength when losing weight – if you & # 39; that's right.

"Muscles are generally not lost to fat – they depend heavily on diet and volume of activity," says Miranda-Comas. "A person trying to lose weight by not eating can first lose muscle mass before eating fat."

How does that happen? Well, the body prefers to gain carbohydrates (glucose) as energy. If this is not possible, glycogen is considered. This is glucose that is stored in the liver and in the muscles, says dr. Miranda-Comas.

"Fat is also used to generate energy depending on the duration of physical activity, and a person 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 usually contains 45-65% carbs, between 15-35% protein and 20-35% fat," says Wesley Delbridge, RDN. Speaker of the Academy of Nutrition and Dietetics. "The point is, to have a balanced diet and not to restrict the food too much."

Of course, this depends on the diet you follow. Some may be low carbohydrate (like the keto diet), high protein (like the Atkins diet), or low in fat. However, if you bring it to extremes, your body will begin to feel it.

But how can you tell if you lose muscle and not fat? Here are 4 characters.

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1. Your workouts feel tighter.

However, your workouts may feel harder and you may feel like you're missing out on them.

"You will notice less force in the gym. The weight you were able to do earlier for repetitions may decrease, or you may not get as many repetitions as you did once for each sentence, "says Spencer Nadolsky, DO, author of The Fat Loss Prescription. 2. You feel lethargic in your day-to-day activities.

You will not only feel muscle loss in the gym.

"Inadequate nutrition can lead to muscle degeneration, which can lead to dysfunction," says Dr Miranda-Comas. " This is usually caused by a lack of energy and possibly by overtraining. "

" In the very active person who loses weight and at the same time loses performance, we need to consider overtraining, "says Dr. Miranda-Comas.

3. Your body fat percentage does not move.

However, if you lose weight and your body fat percentage stays the same, it's probably a sign that you're losing muscle. [19659002] "Your body will not be shaped as you like. You'll find that the circumference shrinks, but the squeezable fat is the same, "says Dr. Nadolsky.

4. You lose weight fast.

While you can see these numbers, you may be very tense 'It's probably not good news for your muscle mass – unless you need to lose a lot of fat to get started.

' The more fat you have, the more likely you'll lose more fat than muscle when you lose weight, 'says he says Nadolsky.

Losing weight is usually not sustainable either.

"Weight loss takes a long time and patience – it's a marathon and not a sprint. People should lose (only) 1-2 pounds a week, "says Delbridge.

For tips from real boys who have lost significant amounts of weight, see our list of the most stunning weight loss transformations of the year.


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