Something happens when one habitually “diets” (that is restricts one’s caloric intake—is hypocaloric). When the goal is to lose weight, that is what happens. Weight as measured on the scale drops, but at what cost?
Chronic “dieting” may lead to a loss of body fat, but almost certainly leads to a loss in muscle mass. Over time, fat is lost and gained, and muscle is permanently lost. The dieter may, then, become “skinny fat”.
As well, one can become skinny fat over time, all the while believing they “weigh the same as they did in high school”. The scale, you see, can be deceptive. The scale only measures weight. It does not define the composition of the weight—i.e., how much lean tissue (e.g., muscle and bone) and fat that makes up the body.
Years ago, as a young exercise physiologist, I took skinfold measurements (a technique used in measuring body composition) on an older woman who looked rather lean—some would describe her as “slender”. When I measured the triceps fold (on the back of the arm), I realized that it was all (well, mostly) fat. There was very little muscle. She was “skinny fat”.
Dieting alone is a poor way of managing body weight. (Focusing on weight alone is a poor way of managing body composition.) Restricting calories with little focus on nutrient content or proper exercise is not effective.
Avoid being skinny fat by lifting weights—with progressive overload (in other words, lifting heavy). Cardio is healthy, but it can work counter to the goal of getting lean. Resistance training builds muscle which improves body composition without weight loss. Indeed, body weight may actually climb while body fat drops. After all, most of us would rather eat food, right?
There should be little fear of building “excessive” muscle. First, most of us can work our tails off and not gain “excessive” muscle. Second, many of us are unwilling to put in the level of work necessary to build an appreciable amount of muscle. If the goal is just to be healthy, lift modestly and eat a healthy diet. Include cardio—preferably some HIIT—and high-intensity interval resistance training (HIIRT). Over time, body weight may go up or stay the same (possibly even increase) in response to resistance training. As long as one is adding muscle, and not gaining fat, body composition is improving.
It is okay to be “skinny”. If one wants to be skinny, be “skinny lean”.
Be your best today; be better tomorrow.
Carpe momento!