When weight loss is not weight loss and unacceptable


woman-insulin-resistance

One of the most common things you hear of in weight loss circles is the statement of, ‘I have not lost weight on the scales but my clothes are looser’. The common explanation for this is that muscle weighs more than fat and so if you are losing size but not weight on the scales it is ok because it is muscle – right? Hmmmm maybe, but as is the case with many areas of nutrition, weight loss and diet, the real explanation may not be so simple.

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Yes, it is true that muscle is denser than fat and at times during the weight loss process you may not lose significant amounts of weight as the body mobilises fat and burns it over time but if you have more than 5-10kg to lose, you should at a minimum be able to drop 1-2kg a monwoman-insulin-resistanceth, via diet and exercise.

If your weight loss is slower than this, it tells me a couple of things instantly – 1. Your calories and / or carbohydrates may be insufficient for your training load. 2. You are doing the incorrect mix of resistance / cardio training. 3. You could be insulin resistant.

Too few calories or carbohydrates will reduce metabolic rate; too much resistance work in an insulin resistant person will result in muscle being retained and most importantly, insulin resistant individuals require a very specific mix of macronutrients, cardio and resistance work to see significant changes in body composition and most importantly, to see weight loss.

So, if you have been working on losing weight for a while, have been eating well and exercising like crazy to see less than a kg a month down on the scales, it is time to review your diet and training regimes. Yes, muscle does weigh more than fat, but if you are carrying a significant amount of extra body fat, you should still be getting at least 1/2 kg a week drop on the scales. And if you are carrying >20kg, with distinct abdominal

weight, it may be worth checking if you have insulin resistance, as severe insulin resistance can act to
prevent fat loss without the correct diet and exercise prescription.

Comments

comments

9 Comments

  • Layal says:

    Hi I’m stuck on 58kg for ages now and I clean eat very well and excersize like crazy I was 75kg due to giving birth I want to go back to 53kg but I’m stuck and it won’t change what do I do

  • Zita says:

    Susie I dislike the “muscle weighs more than fat” sentence. I hear it so often I want to scream! A kilo is a kilo….. a kilo of fat takes up a bigger volume than a kilo of muscle makes more sense.

  • Thank you, Susie
    An easy to understand explanation of a very frustrating situation.

  • Emma Jones says:

    always get checked by a dr to see if you are insulin resistant. I am an medication has helped – find a nutritionist who understands what this means and who can design an optimal eating program for you. it is worth spending the money on this for long term benrfits

    • Lynne says:

      Emma what sort of tests did your dr recommend for insulin resistance? I had basic blood sugar tests eg. Having to drink the sugary drink over a period of time but showed up all okay. I only need to loose 1 kilo but it won’t shift. I exercise everyday and believe I eat well so was wondering what your dr suggested for insulin resistance. Thank you Lynne

  • Allison says:

    How can muscle weigh more than fat? 1kg of fat = 1kg of muscle = 1 kg .

    It is that fat takes up more space than muscle.

    • Kris Abbey says:

      Yes, muscle is more dense than fat so it takes up less space. Even though 1kg muscle = 1kg fat… a kilo is a kilo is a kilo…. just like a kilo of feathers will weigh the same as a kilo of fat, although it will take up an even bigger area. No wonder consumers get confused!!! A bit like the myth you can turn fat into muscle! Two totally different cells with totally different functions. A fat cell will always be a fat cell!

  • Jenny says:

    Would the Shape Me plan address this.
    Keen to drop Body fat whilst training &getting no where

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