It is very important to judge whether you are losing muscle or fat in the process of losing weight. After all, if you lose more muscle, then this kind of weight loss can be said to be a failure. The most important thing to lose weight is to lose fat. If you keep your muscles to the maximum, your body will look good, and the effect after losing weight will be a normal state.

How to judge whether you have lost more fat or more muscle in the process of losing weight? If you have the following conditions, you will lose more muscle in the process of losing weight, and vice versa:

1. The weight is light, but the body fat rate has hardly changed.

This is easy to understand. In this case, it tells you that both muscle and fat are losing, but muscle is losing more than fat. This is what we don't want to see. There is a simple identification method: if you lose weight, but the fat on your stomach is still so thick, then there must be something wrong with your weight loss method. Remember, all you can pinch is fat, just like the meat at the back of your calf, so thick.

Step 2 lose weight quickly

If it is a scientific and healthy way to lose weight, the weekly and monthly weight loss is almost fixed. The appropriate weight loss rate is 1-2 kg a week and 4-8 kg a month. If you lose 10 kilograms or even 20 kilograms a month, it will be accompanied by a lot of muscle loss.

If you lose weight too fast, you will definitely lose more muscle and water than fat. If it takes you months or even years to gain fat, you will lose it in a few weeks. Don't dream, and if you lose weight too fast, be careful that your period doesn't come.

I gave up sports, aerobic training and strength training.

You don't want to exercise at all. You are tired of exercise, tired of hearing about losing weight, and you don't want to practice or go to the gym. Then you will definitely lose a lot of muscles, which will affect your strength and personal status.

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Once the above situation occurs, immediately stop your diet and fitness plan and reflect on what went wrong, or eat too little and go on a diet? Or the intake ratio of carbohydrate, fat and protein in the diet is unreasonable, or too much practice and training?

If you insist on the wrong way to lose weight, you might as well not lose weight, because the body has a special function of eating fat: excessive recovery of fat. If you adopt the wrong way to lose weight, you will definitely end this journey of losing weight with a fatter figure.

The above is the answer to your question, I hope it can help you. Xiao Fang loves lifting iron, sharing fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you!