Help, losing muscle not fat!

12 replies

Sugarfree23 · 18/09/2023 14:00

I decided to cut the calories and up the amount I use the gym.
Yet my scales are telling me I've lost muscle rather than fat this week.

Could the scales be off / just not that accurate or have I really lost more muscle than fat?

OP posts:

LoserWinner · 18/09/2023 14:05

Increase protein and exercise, cut calories in carbs. Worked for me.

florenceandthemac · 18/09/2023 15:19

Google 'cutting'.
As PP said, he in a calorie deficit but increase your protein. Aim for a min of 2.2g of protein per kg of body weight.
Exercise mainly through strength training, but that doesn't mean no cardio. However high intensity cardio might result in muscle loss.

Yogibearspicnic · 18/09/2023 15:24

Those scales are not that accurate really. They make a lot of assumptions about levels of fat/muscle distribution and where it is, and affected by hydration too.

greenspaces4peace · 18/09/2023 15:25

First off your scale measures this from the bottom of your feet, how accurate do you really think that is? Next look at your hydration levels, really it’s all based on percentages. Drink more fluids, continue the plan and eventually it will correct itself ( usually 3 days).

lljkk · 18/09/2023 20:47

No scale measures muscle mass.
They do measure lean mass, which is the not-fat part of you. Including water parts...

Do you mean the fat % went up & the lean went down?

Tessasanderson · 19/09/2023 15:39

Take any measurements from 'smart scales' with a huge pinch of salt. The weight figure, yes ok that should be spot on. BMI should be correct to. Everything else is just a guage of going in the right directon imo

Gymmum82 · 19/09/2023 15:41

Smart scales are not accurate. The only way to accurately tell fat vs muscle mass is with a dexascan. Ignore and keep as you are. Lift heavy. Eat protein and you will maximise the muscle you retain

TorqueWrench · 19/09/2023 15:42

More protein is the answer. You may also have cut calories too much.

poolviewthanks · 20/09/2023 14:53

Gymmum82 · 19/09/2023 15:41

Smart scales are not accurate. The only way to accurately tell fat vs muscle mass is with a dexascan. Ignore and keep as you are. Lift heavy. Eat protein and you will maximise the muscle you retain

Exactly this!

YellowMonday · 20/09/2023 15:26

Are you lifting heavy in the gym?

Harrysmummy246 · 20/09/2023 18:45

Stop taking any meaning from anything other than trends in your weight over months.

Original poster

Sugarfree23 · 20/09/2023 19:15

I've been using the machines rather than free weights. Not sure what you'd define as 'heavy'.
Heavy enough for me is probably the most accurate answer.

Definitely noticing a different in the ratios with more water.
Just need to keep trying.

OP posts:

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