Fat Loss Vs Muscle Loss – Understand The Difference

L

ooking to lose weight? You are not alone. Losing fat is one of the most popular fitness goals, whether it be for aesthetics, athletic performance, or health. But here's the kicker: the majority of individuals think about the number on the scale, without realizing they might be losing muscle and not fat. And that changes everything.

This is the reality: Not all weight loss is worth it. Our entire lives have revolved around the scale as a glorified scoreboard. Lower number = success, right? But that's not the body. It's not about how much weight loss you have, it's about what weight you lose.

Also Read: Can I Take Whey Protein While Fasting?

Fat Loss Vs Muscle Loss: Why the Difference Matters

Loss of fat is generally what gives you that lean and sculpted look. Loss of fat helps your clothes fit better, raises your energy levels, and makes your metabolism more active. Loss of muscle is sneaky. It will make you feel weaker, look "softer," and burn fewer calories at rest. You could weigh less while not feeling stronger, performing better, or maintaining those results. And here's the kicker: the difference between loss of fat and loss of muscle is not purely based upon looks; it is also based upon a variety of metabolic and hormonal factors that have long term effects. The more muscle you lose, the more likely you will progress slower, become more fatigued, and more likely to gain weight back. If you are one to celebrate the scales dropping below its previous mark maybe it is time to ask yourself, "Am I losing weight the smart way?" Smart weight loss is by losing fat, maintaining muscle and developing a body that performs not just shrinks.

Also Read: Protein & Satiety – How Does It Help Curb Hunger?

Why Muscle Matters More Than You Think?

Muscles are not just for sculpted bodies or powerlifting; muscles are the engine of your metabolism. The more muscle you have will make you a better calorie burner-no matter if you are binge watching your favourite series. Muscle also improves your insulin sensitivity, works with hormones, and protects your joints. But lose that muscle? You are left with a sluggish metabolism. This is why losing muscle from dieting can sabotage long-term fat loss.

Here are a few of the usual suspects of muscle loss:

• Crash dieting: Severely restricting your calories cause your body to burn your muscle for fuel.
• Not eating enough protein: Your muscles need amino acids to live in a caloric deficit.
• Too much cardio: Spending an hour on the treadmill every day. Fighting a losing battle against muscle loss.
• Not resting enough: Sleep and stress will not help here because cortisol and other stress hormones lead to the loss of muscle tissue as well.

Also Read: Does Creatine Improve Sprint Performance?

How to Tell If You’re Losing Muscle

Help readers self-check with statements that relate to them:

• You are losing weight but losing strength
• You feel fatigued after eating clean
• Your body looks "flat" or "soft" instead of shaped
• You are constantly sore and not able to recover
• Your workouts feel harder than they did before

• "Myth: Lifting weights during a fat loss is going to make you bulk." Truth: It will not. It is rare to gain muscle while in a deficit. However, lifting will help you to keep what you have.

• "Myth: Cardio is the best way to lose fat." Truth: Cardio is helpful, but strength training + protein = sustainable fat loss.

Also Read: Is Whey Protein Only For Gym Goers?

How to Lose Fat Without Losing Muscle?

1. Prioritize Protein

Aim to consume 1.6-2.2g/kg body weight of protein per day. Protein increases satiety, aids in recovery, and preserves lean mass. AS-IT-IS and ATOM Whey Protein are a clean option that absorb quickly, making them a good post-workout protein. 

2. Lift Weights

Resistance training stimulates the muscles, signalling the body to keep muscle mass. Try doing as little as 3 sessions/week. Stick to compound movements (i.e. squats, deadlifts, and presses) and use progressive overload.

3. Use BCAAs Wisely

BCAA are more crucial during fasted workouts or calorie deficits. BCAAs help maintain lean tissue while helping with fatigue. ATOM BCAA are100% pure offering leucine, isoleucine, and valine in optimal 2:1:1 ratios. While delivering benefits intra-workout, they're great for hydration and post workout recovery.

4. Add Creatine

Creatine promotes strength, hydration, and muscle retention even when cutting. ATOM Creatine Monohydrate is micronized Creatine for solubility and absorption – perfect for athletes and lifters trying to maintain performance while cutting weight.

5. Track Body Composition

Smart scales, DEXA scans, or progress photos will all work to track body composition. Don't rely solely on the bathroom scale to track body composition changes because it won’t tell you what you are losing.

Supplements That Support Fat Loss Without Muscle Loss

Bonus Tips for Smarter Fat Loss

Embrace carbohydrates: Utilize them during exercise to support performance and recovery.

Sleep like it's your job: 7-9 hours a night will keep your cortisol low and growth hormone high.

Drink up: Dehydration can hamper performance and recovery.

Change up your training: A good fitness program should include strength, hypertrophy, and metabolic conditioning for optimal results.

Fat loss is simple. Smart fat loss is strategic. It’s about what we preserve and that is your strength, shape, and metabolic function...

So next time the scale goes down ask yourself, am I creating a better body, or just shrinking it?...

Also Read: Is Working Out On An Empty Stomach Safe?

Follow our Instagram page for the latest updates: badalkhudko