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<\/p>\nWhen you\u2019re\u00a0working out to lose weight, it\u2019s easy to get caught up in the number on the scale.<\/p>\n
But that\u2019s an\u00a0unreliable marker of progress\u00a0that only reflects total weight, not its composition (i.e. the ratio of lean mass to fat mass).<\/p>\n
When overemphasized, preoccupation with pounds can lead to excessive calorie cutting and, ultimately, muscle loss.<\/p>\n
Thanks to the\u00a0fad diets and get-fit-quick schemes that fill social media feeds these days, many of us lose both fat and\u00a0muscle when we drop weight \u2014 but it doesn\u2019t have to be that way.<\/p>\n
Consider the following signs that you\u2019re also losing muscle as warnings that it\u2019s time to reassess your\u00a0weight-loss strategy in favor of a muscle-friendlier, more sustainable one.<\/p>\n
Does your workout routine feel harder than normal? Are you unable to lift as much weight as usual in several successive workouts?<\/p>\n
Everyone has off days, but if you\u2019re consistently underperforming, that might be a sign that you\u2019re losing muscle mass, says Marley Oldham Carnes, M.S, R.D., C.S.C.S., CF-L1.<\/p>\n
\u201cIf you want to lose weight while maintaining muscle, start keeping a training log so you can ensure you aren\u2019t losing strength,\u201d she says.<\/p>\n
<\/p>\n
The average person\u00a0can sustainably lose\u00a0somewhere between one and two pounds per week, says Oldham Carnes.<\/p>\n
If you\u2019re losing more than that, you could be\u00a0losing muscle and water weight\u00a0in addition to fat.<\/p>\n
Also worth noting: If you\u2019re using some sort of diet program or product that promises faster weight loss than this healthy range, abandon ship, warns Oldham Carnes.<\/p>\n
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<\/p>\n
When you lose muscle mass, more than your workouts suffer. \u201cYou might also lack overall energy and feel tired, sluggish, and less motivated,\u201d Oldham Carnes says.<\/p>\n
Often, the crash dieting,\u00a0excessive cardio, stress, and\u00a0inadequate protein intake\u00a0that contribute to muscle loss also cause (or exacerbate) mood and energy issues.<\/p>\n
That said, the one true way to identify whether or not you\u2019re losing muscle is to\u00a0measure your body composition.<\/p>\n
The most accurate ways to measure your muscle versus fat involve some pretty fancy techniques (like x-ray scans called DEXAs or underwater weighing), says Oldham Carnes.<\/p>\n
However, your local gym, university, or doctor\u2019s office may have a body composition scale that can give you a general idea of your progress.<\/p>\n
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<\/p>\n
\u201cIn order to lose weight and maintain muscle mass, we must employ an appropriate exercise plan that includes\u00a0strength training, consume a balanced diet with\u00a0adequate protein, and avoid too large a calorie deficit (calories burned versus calories consumed),\u201d Oldham Carnes explains.<\/p>\n
Eating too little protein \u2014 or too few calories overall \u2014 can force your body to break down muscle tissue. (Not to mention mess with your energy, mood, and overall health.)<\/p>\n
That\u2019s why personal trainer\u00a0Lisa Reed, M.S., C.S.C.S., USAW, recommends consuming 20 to 30 grams of protein at every meal \u2014 and to incorporate small snacks.<\/p>\n
\u201cThis way, you\u2019re less hungry and less likely to overeat, have more stable blood sugar and energy, and provide your muscles the nutrients they need to grow,\u201d she says.<\/p>\n
Daily recommended protein intakes vary, but most people should try to consume about 0.8 grams of protein per kilogram of body weight.<\/p>\n
Those grams necessarily go up\u00a0with increases in activity, so regular exercisers should eat more.<\/p>\n
To build muscle, you have to challenge your muscles, so make sure that strength training is a part of your workout program.<\/p>\n
The American College of Sports Medicine recommends at least two to three sessions per week.<\/p>\n
Finally, to ensure you\u2019re consuming ample calories, track your food and activity in order to keep your calorie deficit to 500 calories or less, suggests Oldham Carnes.<\/p>\n
This way, you\u2019ll create enough of a deficit to see results without pushing into muscle-wasting territory.<\/p>\n
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