Are you losing weight the wrong way?

The other day a friend told me she had lost 8 pounds in the last 4 weeks. She was happy and excited for her progress. I was pumped for her too but later I got to wondering - how much muscle mass is she losing in the process?

Too often we get too tied into the number on the scale without thinking about what’s happening under the skin.

Are we losing fat or muscle?

If you are on a weight/fat loss program you should include the following:

1. Resistance training at least 2-3 times per week - Lift heavy things, put them down and repeat. It’s that simple.

2. High protein and fibrous veggies - fuel the body the way it’s meant to be fueled.

3. Get your heart rate up - Breaking a sweat a couple times per week will super charge your fat loss.

4. Get those steps in - Walking (bonus points if you wear a weighted pack) is one of the most underrated ways to get you to your fat loss goal

5. Simple eating habits - Include one or two of the following habits and watch your waistline shrink: 

1. No bedtime snacks

2. Stop eating when hunger is gone

3. No distracted eating (put the phone away)

4. Use smaller plates at meal time

5. Minimum 12 hours between your last meal of the day and the first one the next day.

6. No liquid calories (avoid pop, alcohol and juice).

Why is this important?

Keeping as much muscle mass is important. Studies show that the more muscle one has the better their body can regulate the glucose that comes with processed carbs. It will also make you look even better when the fat finally comes off. On top of that, people who lose more muscle during weight loss are more likely to put on more fat afterward which will make it even harder to lose that weight when they try again. 

A little side note  - Men often lose ‘weight’ faster than women because they have more muscle mass to lose. So while on the surface it seems unfair, they are actually not losing fat at a faster rate, just more muscle mass.

Final thoughts

I am not usually about image or the superficial stuff but if you are planning a fat loss journey then do it right and set yourself up for success. You are better off to lose fat at a slower rate than lose weight but screw yourself in the long run. If you have questions or want some help with a fat loss goal hit that reply button and we’ll come up with a plan that works for you.

Ryan