Why You Must Solve the Fat Loss Riddle

Two dieters start a weight loss program together -- let's say women but it could be men. Each decides to use a different program to attempt to lose 15 pounds (7 kilograms). Both are of similar weight and age.

After ten weeks, both have managed to reach their goal weight. However, when they undergo professional body analysis, dieter number one has lost 6 pounds of muscle and only 7 pounds of fat and some water, and dieter number two has lost only 2 pounds of muscle and 11 pounds of fat plus water. What's going on here?

Dieter number one is using a "crash" diet or very-low-calorie diet in which her daily intake is around 1000 calories a day. She walks around the block each day and considers that to be enough exercise. Dieter number two is eating about 1400 calories a day but she exercises for 45 to 60 minutes, six days a week and does some sort of weight-bearing exercise each day, either with weights at home or at the gym or with bodyweight exercises. She also makes sure she eats the recommended amount of protein each day for her goal weight.

Dieter number one has lost more muscle than fat because her low-calorie diet has consumed muscle and fat in the metabolic processes that ensue when the body suddenly senses that food intake has been substantially reduced. It will try to hold on to fat by down-regulating metabolism and it may also metabolize muscle to provide glucose to keep blood and brain glucose stores at operational levels. Dieter number one may also lose a small amount of bone density as a result of this low-calorie environment.

Dieter number two loses less muscle (and bone) because she is working muscle with weights or body exercises and because her calorie restriction is much less -- providing a better environment for fat rather than muscle loss. Exercise will stimulate growth hormones that work to keep muscle and bone strong. Muscle helps protect bone and it also burns a bit more energy than fat. It's important to hang onto as much muscle as possible during weight management and as you age.

This is a hypothetical example but certainly not an unreasonable one. Some muscle loss is almost inevitable in a dieting phase but it can be minimized with the right approach.

Reduce calorie intake, but not too drastically, exercise regularly, including with weights, and aim for gradual weight loss rather than dramatic weight loss. No more than 1 to 2 pounds a week (0.5 to 1 kilogram) is about right.