{"id":48744,"date":"2023-01-16T16:35:15","date_gmt":"2023-01-16T16:35:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48744"},"modified":"2024-12-27T21:42:10","modified_gmt":"2024-12-27T21:42:10","slug":"signs-you-are-losing-muscle","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/","title":{"rendered":"Signs You\u2019re Losing Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#What_Are_the_Signs_Youre_Losing_Muscle\" >What Are the Signs You\u2019re Losing Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#How_Do_You_Know_If_Youre_Losing_Muscle_Instead_of_Fat\" >How Do You Know If You\u2019re Losing Muscle Instead of Fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Why_Am_I_Losing_Muscle_Mass_and_Weight\" >Why Am I Losing Muscle Mass and Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#What_Are_Some_Reasons_for_Muscle_Loss\" >What Are Some Reasons for Muscle Loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#What_Are_the_Side_Effects_of_Losing_Muscle\" >What Are the Side Effects of Losing Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Reduced_Mobility\" >Reduced Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Increased_Risk_of_Fractures\" >Increased Risk of Fractures<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#May_Negatively_Impact_Your_Mental_Health\" >May Negatively Impact Your Mental Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Reduced_Quality_of_Life\" >Reduced Quality of Life<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#How_to_Lose_Fat_and_Gain_Muscle\" >How to Lose Fat and Gain Muscle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#A_Healthy_Calorie_Deficit\" >A Healthy Calorie Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Eat_More_Protein\" >Eat More Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Sleep_More\" >Sleep More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Exercise\" >Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#4_Signs_Youre_Losing_Fat_and_Not_Muscle\" >4 Signs You\u2019re Losing Fat and Not Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#How_long_does_it_take_to_lose_noticeable_muscle\" >How long does it take to lose noticeable muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#What_does_muscle_loss_feel_like\" >What does muscle loss feel like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Will_I_lose_muscle_if_I_fast_for_24_hours\" >Will I lose muscle if I fast for 24 hours?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#Is_it_true_that_muscle_turns_to_fat_if_you_dont_exercise\" >Is it true that muscle turns to fat if you don\u2019t exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Muscles are something most people hope to gain, not lose. Unlike fat loss, losing muscle mass is rarely, if ever, on anyone&#8217;s list of fitness goals. However, even without the intention to lose or reduce muscle volume, sometimes people find that they\u2019ve reduced their muscle mass.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what could be the cause of this and are there any signs you can watch out for to catch this situation before it gets out of hand? Read on to learn more about signs you\u2019re losing muscle, reasons why this may be happening, and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Signs_Youre_Losing_Muscle\"><\/span><b>What Are the Signs You\u2019re Losing Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the most common symptoms to watch out for in case you\u2019re convinced that you are slowly losing muscle instead of fat:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Know_If_Youre_Losing_Muscle_Instead_of_Fat\"><\/span><b>How Do You Know If You\u2019re Losing Muscle Instead of Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>You\u2019re Struggling at the Gym<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Struggling at the gym is normal &#8211; after all, it\u2019s not every day that you have the same energy levels or even enthusiasm to do and enjoy your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you realize that the workouts you used to do easily are becoming rather difficult or impossible to do, you may be experiencing some muscle loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can\u2019t easily lift the weights you were previously used to or do as many sets or reps as before, this may be a clear indication that something is off with your muscles or your body in general.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1024x640.png\" alt=\"Signs You Are Losing Muscle \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>You\u2019re Losing Weight Too Quickly<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If weight loss has been your goal for the longest time and you suddenly realize that the scale is going down much faster than it usually does, you may want to put a pause on celebrating and consider if this is healthy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">CDC<\/span><\/i><span style=\"font-weight: 400;\">, healthy and sustainable <a href=\"https:\/\/betterme.world\/articles\/are-smoothies-good-for-weight-loss\/\">weight loss<\/a> equals a loss of 1 to 2 pounds (about 0.5 kg to 1 kg) a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It may be considered slow progress by many, but it\u2019s progress that ensures your health is safe and that you can keep the results long after you\u2019ve achieved your goal weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, most of us aren\u2019t patient and seek quick results. However, if you step on a scale and realize that you\u2019re dropping pounds faster than what the <\/span><i><span style=\"font-weight: 400;\">CDC <\/span><\/i><span style=\"font-weight: 400;\">recommends, it may be a good idea to reconsider your weight loss strategy. This drastic change may be due to a sudden loss of muscle mass rather than fat loss, but could also be due to a number of different things. It\u2019s important to reflect on this and potentially seek professional advice to make sure you\u2019re staying healthy during your weight loss journey.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>You Feel Lethargic<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In simpler terms, you feel weaker or more tired than normal. If you disregard weakness at the gym as a sign of muscle loss, then perhaps feeling weak while performing simple everyday activities could be the sign you need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you realize that you\u2019re often sleepier than usual &#8211; even after getting enough sleep\/rest &#8211; and become rather tired after doing the simplest tasks or chores, then you may take this as a sign that your muscles are in trouble.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><b>You Look Less Muscular<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This largely applies to people who had more muscle definition as the change would be more noticeable in them than in those with a higher fat percentage. Some ways to determine if you\u2019re less muscular include:<\/span><\/p>\n<p><strong>1. Simply Looking at Yourself in the Mirror\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you have a good understanding of what your body generally looks like, it can be easy to determine if you look less muscular than before.<\/span><\/p>\n<p><strong>2. Comparing New and Old Pictures\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Take a new picture and do a side-by-side comparison with an older picture of you. If your muscles look smaller than before or are less defined than they previously were, you may be experiencing some muscle loss.<\/span><\/p>\n<p><strong>3. Take Note of How Your Clothes Fit\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">This is particularly easy with tight-fitting clothes. If these clothes that were tight before to show off your muscles now feel or look loose, this could be a clear sign of muscle loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68160\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1024x640.png\" alt=\"Signs You Are Losing Muscle \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\"><b>Your Body Composition Results Show No Fat Loss<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is perhaps the most sure-fire way to tell if you\u2019re losing muscle or not. When it comes to weight loss vs fat loss, the best way to determine that you\u2019re losing fat is by doing a body composition test (<\/span><a href=\"https:\/\/study.com\/academy\/lesson\/what-is-body-composition-definition-tests-examples.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are different <a href=\"https:\/\/betterme.world\/articles\/workout-quiz\/\">types of body<\/a> composition tests to choose from, but all of them measure your body fat percentage, bone, water, and muscle in the body. Such tests are done by professionals to better determine your physical health and fitness (<\/span><a href=\"https:\/\/health.ucdavis.edu\/sports-medicine\/resources\/body-fat\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a body composition analysis is able to determine the percentage of body mass that\u2019s fat compared to muscle (and even the areas in your body where fat is stored), you can use this test to see if you\u2019ve been losing fat or not. The test can also tell you if your muscle has increased, decreased, or remained the same.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your body fat percentage hasn\u2019t changed, then this becomes a potential sign that you\u2019re losing muscle and not fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article on <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-decrease-body-fat-percentage\/\"><b>how to decrease body fat percentage<\/b><\/a><span style=\"font-weight: 400;\"> so you can achieve those body goals you\u2019ve been dreaming about.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-much-weight-can-you-lose-in-a-month\/\">How Much Weight Can You Realistically Lose In A Month Without Compromising Health?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Losing_Muscle_Mass_and_Weight\"><\/span><b>Why Am I Losing Muscle Mass and Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a <a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\">calorie deficit<\/a> of 500 to 750 calories a day is the main way to achieve consistent and healthy weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Adding exercise on top of a healthy calorie-deficit diet would work to increase your total calories burned, which helps make a calorie deficit even easier compared to doing no exercise at all. Adding at least 30 minutes a day, three to five times a week, helps with calorie burning and muscle growth (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/physical-activity\/index.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), which all lead to fat and weight loss (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1521691804000836\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, it\u2019s important to note that weight loss generally doesn\u2019t go hand-in-hand with muscle loss. In fact, muscle loss isn\u2019t something that is expected to happen in the process of shedding some extra pounds. If you realize that you\u2019ve been losing both weight and muscle, here are some reasons why this may be happening.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Reasons_for_Muscle_Loss\"><\/span><b>What Are Some Reasons for Muscle Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Above, we\u2019ve seen the signs you\u2019re losing muscle instead of fat, but what could be the root cause of these symptoms? Also known as muscle wasting or muscle atrophy, it\u2019s a condition where your muscle mass decreases or withers away.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68146\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1024x640.png\" alt=\"Signs You Are Losing Muscle \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">According to a review published in the <\/span><i><span style=\"font-weight: 400;\">Current Pharmaceutical Design<\/span><\/i><span style=\"font-weight: 400;\"> journal in 2022, this loss\/atrophy is categorized into three main groups (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33726645\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Physiologic Atrophy<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This occurs when the muscles go without use for a long time. Physiologic atrophy is generally seen in bedridden people, but it can also be seen in people who lead a sedentary lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good example of physiologic atrophy can be seen in office workers who spend most of their days sitting down, thereby leading a largely sedentary lifestyle. In a study published in 2020, researchers found that these workers had musculoskeletal disorders largely in their upper bodies, specifically in their lower back, wrists\/hands, and shoulders. Their lower bodies were less affected by this lifestyle but not by much &#8211; showing that muscle loss in the legs and buttocks can be caused by a sedentary lifestyle (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8047279\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise is a great way to counter a sedentary lifestyle. Check out our <\/span><a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\"><b>6-week workout routine for muscle mass<\/b><\/a><span style=\"font-weight: 400;\"> to help you get more physically active and increase your muscle mass and strength.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Pathologic Atrophy<\/b><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this case, people experience muscle wasting when that specific part of the body loses stimuli. This specific type of atrophy happens due to aging, disease, severe infections, and even due to malnutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sarcopenia, aka age-related muscle loss, is a good example of pathologic atrophy. Our bodies start losing between 3 and 8% of muscle mass per decade after the age of 30. By the time we hit 60, this rate of decline is even higher. If nothing is done to mitigate this, then we continue to lose muscle and become weaker as the years and decades pass (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This is one of the many reasons why strength training and exercise is incredibly important as you age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Malnutrition (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30553578\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7285195\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; the lack of proper nutrition due to the failure to eat enough or not eating the proper foods &#8211; can also lead to muscle loss. To avoid this, it\u2019s imperative to ensure you\u2019re eating enough. Remember that a calorie deficit doesn\u2019t mean starvation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to eat to lose weight and to keep your body functioning properly &#8211; just make sure to eat slightly fewer calories than your body burns daily. Don\u2019t overdo the deficit.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Neurogenic Atrophy\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This occurs when the nerves connecting your muscles are either injured, disrupted, or damaged. Research has found this type of muscle wasting to be evident in people who\u2019ve suffered from a direct injury or disease of the peripheral nervous system, i.e. the brain or the spine (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32533969\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Treatment for this kind of muscle loss may require electronic stimulation, ultrasound therapy, or even surgery.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>A Combination of Any of the Above Factors<\/b><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Reviewers in a 2021 study review also stated that muscle loss can be due to a combination of multiple factors (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33726645\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) and patients suffering from burns or illnesses such as cancer or arthritis may be forced to lead a sedentary lifestyle, which then leads to or worsens the wasting of muscle.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Side_Effects_of_Losing_Muscle\"><\/span><b>What Are the Side Effects of Losing Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Mobility\"><\/span><b>Reduced Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is particularly true in older adults who may be suffering from sarcopenia. Research has shown that the less muscle older adults have, the less functionality they have, which reduces their mobility. This can make simple tasks such as walking or standing from a chair very hard (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6611658\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10635249\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68076\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/448-1400-calories-a-day-Meal-Plans-1024x640.png\" alt=\"Signs You Are Losing Muscle \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/448-1400-calories-a-day-Meal-Plans.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/448-1400-calories-a-day-Meal-Plans-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/448-1400-calories-a-day-Meal-Plans.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/448-1400-calories-a-day-Meal-Plans-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/448-1400-calories-a-day-Meal-Plans.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Risk_of_Fractures\"><\/span><b>Increased Risk of Fractures<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies have shown that the loss of muscle mass and strength can lead to a higher risk of fractures, especially in older adults. These studies have warned that such fractures can also increase the risk of mortality in seniors (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27862286\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7861141\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"May_Negatively_Impact_Your_Mental_Health\"><\/span><b>May Negatively Impact Your Mental Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Multiple studies over the years, specifically those done on older adults, have shown muscle atrophy to have an association with mental disorders, specifically anxiety and depression (<\/span><a href=\"https:\/\/academic.oup.com\/ageing\/article\/46\/5\/738\/3868054\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9398224\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcnutr.biomedcentral.com\/articles\/10.1186\/s40795-019-0330-7\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0165032724011972\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Quality_of_Life\"><\/span><b>Reduced Quality of Life<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The loss of mobility, reduced fitness, a high risk of fractures, and mental health issues caused by muscle atrophy will drastically reduce the quality of life of anyone who is affected by them (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10635249\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\" target=\"_blank\" rel=\"noopener\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Fat_and_Gain_Muscle\"><\/span><b>How to Lose Fat and Gain Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fat loss and muscle gain are possible, but it will only happen if both your diet and workout routine are up to par. Here are some things you should be doing to ensure that you only lose fat and build muscle:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"A_Healthy_Calorie_Deficit\"><\/span><b>A Healthy Calorie Deficit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A calorie deficit helps your body burn more calories throughout the day, which helps with fat loss. However, as mentioned above, a calorie deficit that\u2019s too large may lead to muscle loss as your body eats away at your muscles in search of energy. You should limit your calorie deficit to just 500 &#8211; 750 calories (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Becoming aware of your basal metabolic rate (BMR) and the total calories you burn through exercise is the best way to ensure that you\u2019re maintaining a healthy calorie deficit. With this deficit, you\u2019ll still need to hit your BMR number in order for your body to function as it should. BMR is the amount of calories your body burns in a day without including any movement. This number doesn\u2019t account for exercise or simple daily tasks you do throughout the day.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Protein\"><\/span><b>Eat More Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In terms of macronutrients for weight loss, <a href=\"https:\/\/betterme.world\/articles\/protein-and-fiber-foods\/\">protein<\/a> stands above the rest. This macronutrient helps with weight loss through increased satiety, thermogenesis, and the maintenance and increase of muscle mass (<\/span><a href=\"https:\/\/ajcn.nutrition.org\/article\/S0002-9165(23)23664-3\/fulltext\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). High-protein diets are usually encouraged for weight loss. For the best fat loss and muscle gain results, try consuming 1.2 g to 1.6 g of protein per kg of your body weight per day (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Sleep_More\"><\/span><b>Sleep More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The average adult requires 7 to 9 hours of uninterrupted sleep each night, something that many of us fail to achieve. Studies have shown that failure to sleep enough negatively affects both weight loss and muscle gain, while adequate sleep positively affects both matters. Try your best to get at least 7 hours of uninterrupted sleep each night (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5749041\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-023-16765-7\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><b>Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Nothing boosts your fat loss and muscle gain goals more than working out. It helps you burn more calories and exercises, especially resistance training, help break down muscle which, with enough rest and protein intake, will repair itself allowing for the muscle to become bigger and stronger. Try working out 3 to 5 days a week for at least 30 minutes a day to get the best results (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/physical-activity\/index.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/i-want-to-be-skinny\/\">I Want to Be Skinny: 6 Science-Backed Strategies for Fat Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Signs_Youre_Losing_Fat_and_Not_Muscle\"><\/span><b>4 Signs You\u2019re Losing Fat and Not Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what to look for to see if you\u2019re losing muscle instead of fat, let\u2019s look at 4 signs to look for to answer the question \u2018How do I know I\u2019m losing fat not muscle?\u2019<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Increase Confidence and a Sense of Well-Being<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to a study that was published in the <\/span><i><span style=\"font-weight: 400;\">Health Psychology<\/span><\/i><span style=\"font-weight: 400;\"> journal, study subjects who lost weight reported fewer mental health troubles, in addition to increased feelings of vitality and self-control (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4733266\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><strong>Your Clothes Fit Differently<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Fat and muscle fit differently within your body. The same amount of fat takes up more space than lean muscle. Once you start to lose fat while maintaining or building new lean muscle, your clothes will fit more comfortably or even start to become looser.<\/span><\/p>\n<ul>\n<li><strong>Muscle Definition Becomes Apparent<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While this will take some time to become truly visible, muscle definition will show itself as a sign you\u2019re likely losing fat and not muscle. Maintaining your protein intake and keeping up with strength-training exercises will ensure you continue losing fat while preserving muscle mass.<\/span><\/p>\n<ul>\n<li><strong>Reduced Body Fat Percentage<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As previously mentioned, this is the best way to check if you\u2019ve truly lost that extra fat and gained muscle. If you can, visit your doctor and have a composition test done before you start on your weight loss journey. When you get the test done again a few months later, you\u2019ll be able to tell how much progress you\u2019ve made in terms of fat loss and muscle gain.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67758\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-1024x576.png\" alt=\"Signs You Are Losing Muscle \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_lose_noticeable_muscle\"><\/span><strong>How long does it take to lose noticeable muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As with fat loss, gaining or losing muscle takes time before it becomes noticeable. This could be as little as a couple of weeks to several months.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_does_muscle_loss_feel_like\"><\/span><strong>What does muscle loss feel like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As previously mentioned, muscle loss often presents itself through reduced performance and feeling weak or lethargic. You may also have trouble walking, and maintaining your balance and may start to experience numbness in the affected area or limb.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_muscle_if_I_fast_for_24_hours\"><\/span><strong>Will I lose muscle if I fast for 24 hours?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you won\u2019t lose muscle or even fat after a 24-hour fast. However, you may become dehydrated if you don\u2019t drink any water during the fast.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_true_that_muscle_turns_to_fat_if_you_dont_exercise\"><\/span><strong>Is it true that muscle turns to fat if you don\u2019t exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it\u2019s not. In the same way that fat doesn\u2019t turn into muscle, muscle won\u2019t turn into fat when you stop exercising. Failure to work out reduces muscle mass, which makes them smaller. Less muscle mass can reduce your metabolic rate, which reduces calorie burning where less food is burned for energy and stored instead as fat in the body.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Signs_You_Are_Losing_Muscle_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to signs you\u2019re losing muscle, monitoring your performance in the gym, muscle size, and energy levels can help tell if this is happening or not. However, the best bet is to get a body composition test done as this will tell you the fat and muscle ratio in your body. You could also invest in a body composition scale, which can give you these values at home without needing to book a visit to your doctor.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Muscles are something most people hope to gain, not lose. Unlike fat loss, losing muscle mass is rarely, if ever, on anyone&#8217;s list of fitness goals. However, even without the intention to lose or reduce muscle volume, sometimes people find that they\u2019ve reduced their muscle mass. So what could be the cause of this and [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":68687,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[109,246],"class_list":["post-48744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Signs You\u2019re Losing Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"During your weight-loss journey, there are several \u2605 SIGNS YOU ARE LOSING MUSCLE \u27a4 that you need to be on the lookout for to ensure you achieve the best results.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Signs You\u2019re Losing Muscle\" \/>\n<meta property=\"og:description\" content=\"During your weight-loss journey, there are several \u2605 SIGNS YOU ARE LOSING MUSCLE \u27a4 that you need to be on the lookout for to ensure you achieve the best results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T21:42:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/01\/485-signs-you-are-losing-muscle-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496\"},\"headline\":\"Signs You\u2019re Losing Muscle\",\"dateModified\":\"2024-12-27T21:42:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/\"},\"wordCount\":2620,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/485-signs-you-are-losing-muscle.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Muscles are something most people hope to gain, not lose. Unlike fat loss, losing muscle mass is rarely, if ever, on anyone's list of fitness goals. 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Kamau, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Carter Lee, CPT, S&amp;C coach","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496"},"headline":"Signs You\u2019re Losing Muscle","dateModified":"2024-12-27T21:42:10+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/"},"wordCount":2620,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/signs-you-are-losing-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/01\/485-signs-you-are-losing-muscle.png","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Muscles are something most people hope to gain, not lose. Unlike fat loss, losing muscle mass is rarely, if ever, on anyone's list of fitness goals. 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