Can I lose weight while gaining muscle?

It just doesn't work that way

no one gains muscle at a rate that would outpace fat loss - not going to happen - that is not the reason for your plateau. much more likely a calorie intake/logging issue.

Gaining muscle while on a calorie deficit is likely improbable for the average person. It's possible for a few: newbie to weights, returning athlete after a long layoff, very overweight or obese on a progressive lifting program, a seasoned weight lifter on a very slight caloric deficit. Even then, the gains are minimal with the exception of the beginning phase.
Think about it, to gain muscle means you have to gain mass. To gain mass, would mean your weight goes up. The exchange weight of fat to muscle doesn't translate because muscle weighs more than fat by volume. Look at what 5lbs of fat versus 5lbs of muscle looks like. And I'll be the first to tell you that gaining 5lbs of muscle for a MALE over 35 on a progressive lifting program and on a deficit in ONE YEAR would be pushing it.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

ChristinaPCharles wrote: »

Thanks for your response! I’m still researching but it makes sense to make gains you have to increase your calories. Once this starts to take affect by increasing my metabolism then the fat should take care of itself over time. Not too worried about it at this point and I’m gonna concentrate on muscle mass. Thanks again!

Gaining muscle does not result in a huge increase in metabolism. About 6 to 8 calories per day per lb. If that is netted out of fat loss, it's even less as fat is metabolically active and burns about 4 calories per day per lb. So, if you lost 10 lbs of fat and gained 5 lbs of muscle over, say, 6 months, you'd end up fairly even metabolically.

There is just no way around calorie control and fitness. Gaining muscle mass is great for fitness, functionality and appearance.

Adding muscle and adding significant amounts of muscle aren't the same thing!
Yes an awful lot of people have the potential to gain a little muscle in a deficit for an amount of time. As you get leaner and more highly trained the less likely it is.

But not many will achieve a noticeable increase (mostly young under-trained males). Most don't train effectively, they may have inadequate protein intake but biggest issue is they have too big a deficit to achieve it.
The size of that deficit is personal and situational. As a female your potential rate of muscle growth is slow anyway in optimal conditions which a deficit clearly isn't.

Other points:
Do remember that if you aren't losing weight long term you aren't in a calorie deficit.

Your weight didn't plateau because you gained muscle (you were eating too much).

You didn't plateau because you ate too much fat (your calories were too high).

"I know my metabolism will most likely respond from this weeks rest" - no it won't. You may reduce stress and cortisol and lose some water weight, your workouts may benefit from the rest.


Summary - do the right things (sensible deficit, train well, higher than average protein) and you will get the best results you personally can achieve. Whether that results in a small amount of muscle gained or retaining the maximum amount of your current muscle it's still the best you could achieve.

Worth a read for people who believe a calorie deficit takes away the possibility of gaining muscle or think it's limited to absolute newby lifters....

https://sci-fit.net/bulking-deficit-gaining/

Loads of study links embedded in the article.