Spring is around the corner and so is bikini season. This time of year is when I receive queries from readers concerned that they are not losing very much weight, even though they are dieting and exercising after hibernating on the couch for the dark months of Winter. In the questions on this subject I have received recently, the Sugar readers have all noticed that their clothes are looser and their body's are firmer, but their scales have barely budged. Although they're frustrated, I must say they are doing the right thing — dieting and working out.
They may not be losing much weight, but they are losing fat while gaining muscle, which is great. Muscle tissue is more dense than fat tissue, so it takes up less space. When you lose fat and gain muscle your body measurements will change, like waist circumference, even though your weight doesn't.
To see how muscle mass helps when losing weight, read more.
Muscle also requires more energy and therefore burns more calories than fat. Meaning the more muscle mass you have the faster your metabolism, which is great. If you're looking to lose weight, I think you should alter your goal to change your body composition. Keep on exercising and counting calories, since that is how you effectively lose weight. Make sure to keep your caloric intake above 1200 calories, because if you go under your body goes into famine mode and holds onto fat. Measure your progress by how your clothes feel and remember, the slower you lose weight — two pounds maximum a week — the higher the chances you will keep it off.
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"Muscle tissue is more dense than fat tissue, so it takes up less space."
THANK YOU, Fit, for saying this the correct way. One of my major fitness pet peeves is when someone says "muscle weighs more than fat." No, a pound of muscle weighs the same as a pound of fat, muscle just takes up less room in your body! It's just so misleading to state it that way and I know it's caused lots of people lots of confusion.
1I always need reminding of this. I started gaining weight recently and I was getting really down until I realized that I was gaining weight because I had started a very effective strength training program.
2OMG like as SOON as I started running, I put on 8 pounds!!!
I was so scared (because I guess for my height I shouldn't be over 130 lbs) but I realize that I do have a very musculey body and I shouldn't worry too too much!
3I've gained too since I started my half marathon training. This is a welcomed reminder.
4I don't care what the number of my weight is- it can be as low as 120 or as high as 150- as long as I'm fit and toned! I'd rather be able to run a mile than fit into super-skinny jeans.
5Bluebird -
That's a great attitude!
6thanks for the good words, fit! just what i need to keep going!
7This is so true. Muscle does take up less room than fat. I'm actually quite lean and sculpted. I've been told I look about 90lbs, when indeed, I'm 105 lbs. I'm a size 2. I look smaller than what I actually weigh.
8Yeah, muscle is definitely a LOT more dense than fat. It's also more metabolically active. It takes your body 4 calories/gram to maintain fat tissue and 50 calories/gram to maintain muscle. That's why it's a lot easier to stay at a consistent weight if you work out and maintain a high amount of muscle. I know I'm very muscular and sometimes it frustrates me...I will never be "skinny", but I am tiny and look a lot smaller than I really am. I weigh around 103, but most people would guess that I weigh a lot less because I'm very lean. And it's a good thing...I'd rather weigh more and be able to eat more to maintain it than starve myself and weigh less and have it be mostly fat.
9I wish more people would remember this, muscle weighs more than fat end of story. Don't look at the numbers just see how your clothes fit!!
10Great post Fit, great attitude with all of the comments here too! Always an important fact to remember.
11A couple of days ago my scale jumped up 3 pounds (I'm always on a steady 120). At first I was down especially after focusing on my weight training. A friend said it was muscles but it's nice to have it confirmed here
Thanks!
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