Muscle Weighs More Than Fat?(Sometimes a reader will email me a question that needs a full article to answer properly, and sometimes it’s an answer I think others will benefit from hearing. This is one of those times.)QUESTION: I’m trying to lose fat, but I seem to have reached a weight loss plateau. My weight has remained exactly the same for about 4 weeks straight even though I’m eating right and working out. Is it possible that I’m still losing fat but just gaining equal amounts of muscle? I’ve heard muscle weighs more than fat, so I figured the muscle I’m building is replacing the fat I’m losing and it’s causing my weight to remain the same even though I’m still losing fat just fine? Is this what’s happening? ANSWER: Boy do I love this question. It contains 2 elements that I love (a mostly silly idea and a meaningless saying), and this gives me a chance to kill 2 birds with 1 stone. But right now I want to look at the specific cause this person referenced in their question. They claim that despite eating right/working out with the intent to lose weight, they aren’t. In fact, it’s been 4 weeks since they’ve lost any weight at all, which means they have officially hit the dreaded weight loss plateau. Now, since “weight” can be a few different things besides just fat, IT IS possible that they are losing fat, but that “fat weight” is being counterbalanced by the gain in some other form of weight. For example, weight loss and weight gain can happen as a result of: fatmusclewaterglycogenpoopall of the above. So sure, there is a possibility that a pound of fat was successfully lost in the same period of time that a pound of something else was gained, thus making it appear as though you’ve hit a fat loss plateau even though some fat WAS actually lost (which means you’re just experiencing a weight loss plateau, and now you can see the difference between the two). This is why it’s a good idea to monitor your progress using more than just your body weight (for example measurements, body fat percentage, pictures, mirror, etc.). Daily, weekly and even monthly (if you know what I mean, ladies) fluctuations in body weight as a result of some of the items on the list above can skew actual fat loss progress. No doubt about that. But let’s get back to this person’s exact question? Is it possible that they are losing fat but just gaining muscle at an equal rate? Let’s see. Probably not. You’re Not Gaining Muscle. Fat loss is too of course, but it absolutely destroys muscle growth in terms of the rate and quantity it commonly occurs at. I mean, the average natural male who is past the beginners stage and doing everything right might gain 0. The average female fitting the same description might gain half of that. On the other hand, the average person with an average amount of fat to lose will typically lose it at a rate of 1- 2lbs per week without a problem. So the clear message here is that in most of the cases where you see NO weight loss for an extended period of time and think it’s because “muscle weighs more than fat” and you’re really losing fat but just simultaneously gaining an equal amount of muscle at an equal rate. And by “probably,” I mean you’re wrong 9. And when you take into consideration that women are capable of building muscle at about HALF the speed of men, you’ll understand why it’s so extra funny. And let’s also keep in mind that if you’re truly losing fat, it means you’re in a caloric deficit. And with the exception of fat beginners, steroid users and those who are regaining lost muscle, the majority of the population will not be building ANY muscle in a caloric deficit (let alone exceeding the best- case- scenario numbers and gaining muscle at the same rate fat is being lost at). So yeah. Um, No. And please, for the love of God, can we all stop saying this nonsensical phrase? Muscle weighs more than fat. I got 2. 0 bucks that says they will both weigh 5 pounds. What’s that you say? Problem is, as someone who has watched people use this phrase for 1. I can tell you with absolute certainty that 9. This is just some silly saying/excuse that people throw around to try to make sense of their weight loss plateau or really just their inability to do what’s needed for fat to be lost (sort of like “starvation mode“). Here’s an exaggerated case in point? You must be building muscle! You know what they say. Keep up the good work!”Sorry Sally, but you’re just failing to create the caloric deficit that is required for fat loss to take place. Eat less calories, burn more calories, or do a combination of both. I got another 2. 0 bucks that says you’ll magically bust right through your plateau. Getting past a weight- loss plateau. How can you overcome a weight- loss plateau? When you reach a plateau, you may have lost all of the weight you will on your current diet and exercise plan. Ask yourself if you're satisfied with your current weight or if you want to lose more, in which case you'll need to adjust your weight- loss program. If you're committed to losing more weight, try these tips for getting past the plateau: Reassess your habits. Look back at your food and activity records. 3 Tips on Overcoming Learning Plateaus from David Foster Wallace. First you hate the plateau, then you get used to the plateau, and finally, you need the. Ninety-percent of successful weight loss is diet, according to Manuel Villacorta of the American Dietetics Association, reported by University of. Hit a weight-loss plateau? Restart your weight loss with these tips. See ways to treat Hypothyroidism naturally, Hypothyroidism symptoms, foods to avoid with Hypothyroidism, herbs that treat Hypothyroidism and much more info to lose. Imagine your food cravings floating away. Imagine a day of eating only what's good for you. Imagine hypnosis actually helping you lose weight. Your #1 destination for authoritative advice on weight loss, as well as expert-sourced information on how to drop pounds while maintaining energy, muscle, and overall. A Weight Loss Plateau can be very frustrating. Learn about different kinds of weight loss plateaus and tips to break even the most stubborn plateau. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise. One study found that off- and- on loosening of rules contributed to plateaus. Cut more calories. Further cut your daily calories by 2. Fewer than 1,2. 00 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating. Rev up your workout. Increase the amount of time you exercise by 1. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories. Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning. Don't let a weight- loss plateau lead to an avalanche. If your efforts to get past a weight- loss plateau aren't working, talk with your doctor or a dietitian about other tactics to try. If you can't further decrease the calories you eat or increase your physical activity, you may want to revisit your weight- loss goal. Appreciate the weight you've lost. Maybe the number you're striving for is unrealistic for you. Because you've already improved your diet and increased your exercise, you've already improved your health. If you're overweight or obese, even modest weight loss improves chronic health conditions related to being overweight. Whatever you do, don't give up and revert to your old eating and exercise habits. That may cause you to regain the weight you've lost. Celebrate your success and continue your efforts to maintain your weight loss. Jan. 0. 7, 2. 01. Thomas DM, et al. Effect of dietary adherence on the body weight plateau: A mathematical model incorporating intermittent compliance with energy intake prescription. American Journal of Clinical Nutrition. Cunningham E. How can I help my client who is experiencing a weight- loss plateau? Journal of the American Dietetic Association. Bray GA. Obesity in adults: Dietary therapy. Obesity in adults: Overview of management. Obesity in adults: Role of physical activity and exercise. Position of the American Dietetic Association: Weight management. Journal of the American Dietetic Association. See more In- depth.
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