Feeling Weaker While Losing Weight? Here's What Could Be Going Wrong
Expert explains causes of weakness during weight-loss journeys.
Health experts are cautioning people against focusing solely on weight loss, warning that shedding kilograms without preserving muscle mass can lead to weakness, fatigue and reduced energy levels. While losing excess body fat is often associated with better health outcomes, physicians say the number on the weighing scale does not always provide a complete picture of an individual's fitness or metabolic health.
According to Dr. Tushar Tayal, Associate Director of Internal Medicine at CK Birla Hospital, Gurugram, muscle preservation should be a key priority during any weight-loss journey. He noted that many people become hyper-focused on reducing body weight and may inadvertently lose muscle along with fat, which can negatively affect their overall health and physical performance.
Muscles play a critical role beyond physical appearance or athletic performance. Dr. Tayal explained that muscle tissue is involved in several essential physiological processes, including regulating metabolism, maintaining blood sugar levels and supporting day-to-day physical function. A decline in muscle mass can therefore make individuals feel weaker even if they are successfully losing weight.
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Experts say rapid weight-loss programmes, highly restrictive diets and inadequate protein intake are among the common factors that contribute to muscle loss. When the body does not receive enough nutrients or resistance-based exercise, it may break down muscle tissue for energy, reducing strength and endurance over time. This can leave individuals feeling tired and less capable of performing routine activities.
To protect muscle mass during weight loss, doctors recommend combining a balanced calorie deficit with adequate protein consumption and regular strength-training exercises. Resistance training helps stimulate muscle growth and maintenance, while sufficient protein provides the building blocks needed for muscle repair and recovery.
Health professionals emphasise that sustainable fitness should focus on improving body composition rather than simply reducing body weight. Preserving muscle not only supports metabolism and physical strength but also contributes to healthy ageing, better mobility and long-term disease prevention. As a result, experts advise individuals to view weight loss as one component of overall health rather than the sole measure of success.
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