Nutritionist reminds: Losing weight is not just about weight, but also about fat, muscle and nutritional balance.

2026/10/03 08:21

Nutritionist Zeng Jianming said that the scale can only show the weight and cannot tell whether the loss is fat or water. He reminded that if you ignore key factors such as low caloric intake during weight loss, you may also lose muscle; situational photo. (Picture taken from freepik)

[Health Channel/Comprehensive Report] Many people usually feel happy when they see weight loss when losing weight. However, nutritionist Zeng Jianming said that the scale can only tell you "you are lighter today", but it cannot tell whether you are losing fat, water, or important muscles. Therefore, being overweight does not mean that you have more muscles; losing weight does not mean that all you lose is fat. You must understand "how much you have lost" and "how well you have lost weight", which are actually two different things. He reminded that if you lose weight by taking too low calories, not eating enough protein, and not combining it with resistance exercise, you may lose muscle along with it.

If you lose weight too quickly, be careful not only lose fat

Zeng Jianming posted on Facebook that obesity does not necessarily mean that there is enough muscle. Obesity and sarcopenia can even coexist, which is called "sarcopenic obesity." If you cut too many calories and eat too little during weight loss, coupled with insufficient protein, no resistance training, and reduced activity, your body may not only use fat, but also lose muscle. Please note that very low-calorie diet is only suitable for short-term use in specific situations and is not recommended for long-term implementation on your own.

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Protein is not only needed by bodybuilders

In addition, protein is not only needed by people who work out. Sufficient protein intake under appropriate calorie restriction can also help maintain muscle mass. However, Zeng Jianming reminded that people with chronic kidney disease or those who need to restrict protein cannot make their own formulas and must make individual adjustments based on kidney function and disease conditions.

Resistance training maintains muscle and physical fitness

In addition to eating enough protein, Zeng Jianming pointed out that muscles also need stimulation to have "a reason to stay." Zeng Jianming said that the guidelines recommend that adults perform resistance training at least 2 days a week. It is especially important to maintain muscle and body function during weight loss. Therefore, the ideal combination for fat loss is: appropriate caloric deficit + adequate and individualized protein intake + resistance training," rather than just relying on eating less, running and weighing yourself every day.

Zeng Jianming also explained that losing less weight is not necessarily a failure. For example, if A loses 5 kilograms, his strength will decrease and his muscles will become smaller; if B loses 3 kilograms, his waistline will shrink but his strength will be maintained. You cannot rely on the scale alone to judge who has lost weight better. Especially when losing weight quickly, losing appetite, or losing weight too quickly, you should pay more attention to whether you are getting enough protein, vegetables, and fiber, whether you are getting weaker and weaker, and whether you are performing resistance training.

Zeng Jianming summarized and warned that four things should be observed during weight loss consultation: weight trend, waist circumference and fat, whether muscles and strength are maintained, and whether nutrition is sufficient, because truly high-quality weight loss is not just about losing weight, but "losing what should be lost and leaving what should be kept."