Dieting can often put your body in a situation where it is not getting enough calories and it begins to protect itself and go into "starvation mode". This mechanism, which is thought to have evolved as a defence against starvation, means the body becomes super efficient at making the most of a bad situation. The main way it does this is to protect its fat stores and instead use lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This directly leads to a loss of muscle, which in turn lowers metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. Of course, this is the perfect solution if you're in a famine situation. But if you're trying to lose weight, it's going to do little to help you shift those unwanted pounds.

When dieting we want to keep our muscle and lose the fat. The best ways to do this is to make sure that you are providing your body with enough calories each day, and exercise. The exercises you choose is important. Instead of high cardio, try a mixture of cario and muscle building or toning. This will tone and build your muscles while your fat shrinks around them.

Exercise is really important while dieting and also for a healthy life. Make sure to incorporate foods high in protein into your diet, so your body can build that muscle.

Hi Jimmy,

I have been dieting for about over a month now and have lost around 20 pounds. I have been exercising regularly using weights and doing cardio. I have found recently that even though I am really restricting my calories and exercising that I am not losing weight. Is this due to the weight loss plateau I have heard so much about or is it do to muscle gains?

Thanks
Tammy

Hi Tammy,

I think the best way to figure this out is to look at your body. Are your clothes looser, is your belly smaller. I find that when I start exercising and dieting I do gain muscle mass at the same time as I lose weight. So at times the scale says that my weight is staying the same, but really I am losing fat. So as long as you are losing fat and not losing muscle you are ok. I prefer to gain muscle and lose fat.
I figure as long as my clothes are fitting and my stomach is shrinking I am on the right track

Tammy,

Also remember that weight loss isn't always linear--sometimes you'll reach a plateau for a few weeks, then suddenly drop a few pounds. Seems to have something to do with water weight.

__________________
Kevin
StrongandFit.net