A nutrition expert has revealed that a lack of muscle mass can render your weight loss diet ineffective.
Those looking to lose weight often rely on calorie-deficit diets combined with cardio exercises like running. But according to certified nutritionist Sophie Trotman, this approach may not work, and they should instead focus on muscle-building exercises.
According to her, muscles burn more calories than fat even when you're not active and just sitting on the couch.
"Muscle burns more calories even when you're at rest, so if your muscle mass is low, losing weight can seem like an impossible battle," she explains, an expert at the ready-to-eat food company Frive. GazetaExpress reports.
She adds that a calorie deficit diet can slow down metabolism as the body conserves its resources, causing the initial weight loss results to slow down or stop altogether. However, building muscle can combat this effect.
“Just a few weekly weight training sessions at the gym can do wonders, helping you build lean muscle and increase your basal metabolism,” she says.
What is a calorie deficit diet?
A calorie deficit diet aims to burn calories stored in fat, rather than the calories we take in each day from food. This can be achieved by reducing calories consumed or increasing calories burned through exercise – or a combination of both.
For example, someone who wants to lose 0.45 kg per week should either consume 500 fewer calories each day or do exercises that burn an additional 500 calories.
The UK's National Health Service (NHS) recommends that men consume around 2,500 calories a day and women around 2,000. For those aiming to lose weight, the NHS advises a reduction of around 600 calories a day.
Why aren't you losing weight even with a calorie deficit?
According to Ms. Trotman, several factors may be responsible:
🔹 Hidden calories – Sauces, dressings, and other ingredients can add calories without you realizing it. To avoid this, it is advisable to use a food diary or calorie tracking app.
🔹 Stress and poor sleep – The stress hormone cortisol can contribute to weight gain, especially around the belly. Lack of sleep can also affect hormones that regulate hunger, making it harder to lose weight. Britons are advised to get 7-8 hours of sleep a night for better health.
🔹 Health problems – Hormonal disorders such as thyroid dysfunction or insulin resistance can affect body weight. If you suspect you have these problems, it is advisable to consult a doctor.
Symptoms of thyroid problems include fatigue, constipation, depression, and muscle aches. While insulin resistance can cause fatigue, increased hunger, and weight gain around the waist.
🔹 Medications – Some medications, such as antidepressants and hormone treatments, can make it harder to lose weight. If you suspect that your medications are affecting your weight, it's a good idea to talk to your doctor before making any changes.
Let's not underestimate small progress
Even if the weight on the scale doesn't move much, Ms. Trotman emphasizes that you should pay attention to other positive changes:
✅ Clothes that fit better
✅ Increased energy
✅ Improving mood and overall well-being
Experts advise that dietary changes be small and consistent instead of drastic restrictions, as this is safer and more effective in the long run. /Express newspaper/
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