It can be difficult to know whether you’re losing weight from fat or muscle.
Keep reading to learn more about why fat loss is more important than weight loss, how you can tell the difference between the two, and tips for losing fat and maintaining muscle.
Ways to tell whether you’re losing fat
On a weight loss journey, you may track your weight loss progress using a scale. While this can be helpful, most scales don’t differentiate between fat loss and muscle loss.
A body fat scale can provide a more accurate picture of your body composition by measuring the percentage of fat and muscle you have.
You can also use skinfold calipers to estimate your body fat percentage, but this takes practice to ensure accuracy.
Focus on fat loss, not weight loss
Many weight loss programs claim to help you lose weight quickly and easily. However, it is important to note that a significant amount of this weight may include water and muscle loss.
Losing muscle can be detrimental to your overall health and your ability to navigate everyday tasks.
Maintaining a healthy percentage of muscle has several benefits, such as:
regulating healthy blood sugar levels
maintaining healthy fat levels, like triglycerides and cholesterol, in the blood
controlling inflammation
Studies have linked a higher fat-to-muscle ratio (more fat than muscle) to chronic diseases, such as:
metabolic syndrome
heart disease
diabetes
Maintaining muscle mass may also reduce the risk of age-related muscle loss, which can result in frailty and potentially disability.
Further, the more muscle you have, the more calories you burn at rest. Women may need a different amount of calories than men depending on factors such as body composition.
Losing weight in the form of muscle can decrease the number of calories you burn at rest, making it easier to regain any weight you lose in the form of fat.
How to lose fat and maintain or gain muscle
There are a few things you can do to try to lose weight in the form of fat and either maintain or gain muscle mass.
Eat plenty of protein
Protein is an important nutrient for a variety of bodily functions.
It’s necessary to make enzymes that help with:
digestion and energy production
regulating fluid balance
supporting immune health
Protein is also important for maintaining the muscle you have and supporting new muscle growth, especially when losing weight.
A high protein diet is associated with promoting fat loss while preserving fat-free mass. Further, studies 6 to 12 months in length found that a high protein diet may also prevent weight regain after weight loss.
Protein can also make you feel more full, which may reduce your overall food intake.
While protein needs differ depending on your age, health, sex, and physical activity level, consuming around 0.8 g of protein per kilogram of body weight per day can support muscle mass retention and fat loss with dieting.
According to the 2020-2025 Dietary Guidelines for Americans, the average adult should consume:
34–56 g per day for the average male
34–46 g per day for the average female
It is important to talk to your doctor before significantly altering your protein intake or making other large dietary changes.
Exercise
Exercise is the most effective way to encourage fat loss rather than muscle loss.
A review of 6 studies found that older adults with obesity who engaged in cardio and weight training at least three times per week while following a calorie-restricted diet retained 93% more of their muscle than those who did not exercise.
Exercise alone is an effective strategy to maintain muscle mass with dieting, but combining exercise with a higher protein intake may help optimize your results.
The CDCT recommends that adults get at least 150 minutes of moderate-intensity physical activity and at least 2 days of muscle-strengthening exercise per week.
Follow a reduced-calorie diet
To lose weight, you must create a calorie deficit. You can create a calorie deficit by eating fewer calories or exercising, but preferably doing both.
However, cutting your calories too much may lead to a greater loss of muscle rather than fat. Aim to moderately reduce the number of calories you consume.
You can reduce the number of calories you consume by eating more whole foods, such as:
fruits
vegetables
whole grains
lean protein
healthy fats
You can also cut back on ultra processed foods, such as:
sugar-sweetened beverages, such as soda
processed meats
fried foods
It is important to talk to your doctor before starting a calorie deficit. Cutting your calories too much may not only lead to greater loss of muscle mass, but be harmful to your physical and mental health.