When the scale finally moves to the left, most of us feel a deep sense of satisfaction. But what exactly is behind this long-awaited drop in numbers? Was it water loss, fat burning, or have you sacrificed something far more valuable—muscle tissue? The answer to this question is crucial, because reducing body fat strengthens the body, while losing muscle weakens it and slows down metabolism. In the long run, this can lead to sarcopenia and even osteoporosis. As fitness instructor Ada Rodriguez points out, losing weight does not always mean becoming healthier.
You shouldn’t blindly trust the scales, as they provide only a one-sided view of what’s happening. To get a fuller picture, it’s worth turning to body composition analysis methods. For example, bioimpedance analysis, which is available in many modern scales, is a quick and affordable method, though not the most accurate. Much more reliable results are provided by caliperometry, or measuring skinfold thickness with a special device called a caliper. This procedure requires certain skills, so it should be performed by a specialist.
However, our bodies themselves give us signals when something isn’t right. How can you tell in everyday life if you’re losing muscle? You may notice increasing weakness, or get tired more quickly when doing routine tasks. The muscles themselves may feel softer to the touch. Ada Rodriguez points out that if your clothes are becoming loose, especially around the arms and legs, this is a clear sign of muscle loss. Athletes and fitness enthusiasts may also notice a drop in strength and endurance.
The mirror can also be deceiving. You may look slimmer, but that doesn’t guarantee improved health. The expert strongly recommends combining visual evaluation with objective data. Only then can you get a clear picture of the processes happening in your body. Gaining muscle mass should be seen not as a matter of vanity, but as an investment in your health, vitality, and even longevity.
So what mistakes lead to muscle loss instead of fat? According to Rodríguez, the main enemy of muscle mass is excessively strict diets. Abruptly cutting out carbohydrates, skipping meals, or not getting enough protein—these are classic missteps. In such conditions, deprived of energy, the body starts to ‘consume’ its own muscles. To prevent this, balance is key: a moderate calorie deficit, sufficient protein intake, regular strength training, and proper rest. The point is not to eat less, but to eat well and move wisely.
Protein is the building block of our muscles. Without it, the body weakens. In addition, this nutrient promotes satiety, helps control appetite, and keeps metabolism high. When losing weight, it is recommended to consume between 1.6 to 2 grams of protein per kilogram of body weight per day. Eggs, fish, Greek yogurt, lean meats, legumes, and nuts are simple and accessible sources to help meet this requirement.
Strength training should be done 3-4 days a week, targeting all major muscle groups. A well-structured 45-minute session is usually sufficient. Gradually increase the intensity so the muscles are continuously challenged to grow. Aerobic exercises, such as brisk walking or swimming, are good for heart health and calorie burning, but they should not be the foundation of your program. And, of course, don’t neglect sleep. It’s during nighttime rest, especially during deep sleep, that the body recovers and produces hormones that help regenerate muscle fibers. The optimal duration of sleep is 7-8 hours.
