Weight loss - muscles? water? fat ?

kiniak89

Hi all,
I am just wondering how can I know if I am loosing water, fat or muscles?
I am not sure how does it work? I have read somewhere that I can not prevent muscles loss at all, as this is a part of loosing weight?
So, if I eat around 1500kcal/day and work out 4 times a week, do I still loose muscles?
I'm just in my 3rd week, I lost in first week 2.7kg and the next one 1.3 kg. So I assume this is mostly water? I have about 30kg to lose.
I am really confused how can people can get lean and fit, while dieting. Or should I just not be worry about anything, as long as I am loosing weight?

rainbowbow

From one of my latest blog posts:


http://blog.pop.fitness/2016/08/02/how-much-weight-canshould-you-lose-each-week/

"As we lose weight we lose a combination of fat, muscle mass, and water. In order to maintain optimal muscle mass or minimize muscle catabolization you must consume adequate protein (.8g-1.2g per pound lean body mass), eat a moderate calorie deficit, and consistently perform resistance exercise.

In order to lose weight safely and effectively you should aim to consume a diet that is high enough in calories to provide all of the essential micronutrition, fats, and amino acids our bodies need; while providing you enough energy to sustain the calorie goal over time. In order to achieve weight loss this means this goal should be less overall calories (energy) than it takes to maintain our body’s current weight.

It’s important that when we’re setting goals we look to how we’ll be able to maintain our losses long term and what state our bodies will be in when we acheive our goal. A body with more muscle mass will require more energy each day and subsequently will have a higher metabolic rate.

Okay, so how much can i actually lose? What’s moderate?

You should aim to lose no more than 1% of your total body weight per week.

If you’re within 10 pounds of your goal -or- Less than 20% body fat for women/15% Body fat for men half this measurement.

By maintaining a moderate calorie deficit, eating a nutritionally complete diet, and consistent training you’ll be well on your way to a happy healthy body long-term! "



p.s. losing SOME muscle is bound to happen, but you can most certainly eat and train in a way to minimize the damage.

trigden1991

Very good information from @rainbowbow

SueInAz

You will lose some muscle that's just the way it is. But if you follow the information Rainbowbow put above you can minimize the loss. The two biggest things you can do are to not try to lose weight too quickly and start a strength training program that has you gradually lifting heavier weights over time.

Aaron_K123

What rainbow said.