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June 23, 2023
When people begin a weight loss journey, one of the most fatal errors they can make is starting with a question that is too narrow.
This question is foremost in almost everybody’s minds when they begin chasing weight loss.
That question is, "How many pounds can I lose?”
On top of that, people often compound their error by asking an even narrower version of that question:
“How many pounds can I lose in [X amount of time]?”
But this is entirely the wrong question to ask. It easily leads to a fixation on the number on the scale that actually has very little bearing on how healthy you are.
I’m going to show you a better question to ask.
When you have a goal of losing weight, you need to start with the following question: "What type of weight do I want to lose?"
Most people’s unstated goal is that they want to lose body fat, and this is indeed an appropriate goal.
But what often happens when people lose large amounts of weight is that they succeed in losing some body fat, but they also lose a significant amount of muscle as well. It’s not as simple as just seeing the number on the scale go down.
The goal should be not merely to lose pounds on the scale, but to lose as much body fat as possible while preserving or even building muscle at the same time. Don't just strive to weigh less - strive to weigh better.
I've been at a healthy body composition for a while now, but this is where I'd start if I had to focus on losing weight again:
But why? Isn’t muscle just for bodybuilders and professional athletes?
No! Muscle is for every human who has a pulse - young or old, active or sedentary, sick or healthy.
Dr. Gabrielle Lyon is one practitioner who gets this right. Here’s how she puts it:
“If your muscles are strong, you live better…Most health issues confronting adults are not a result of being ‘over-fat’ but being ‘under-muscled.’”
Here’s a laundry list of benefits that come from having adequate, healthy muscle:
Better metabolic function - including blood sugar regulation and cholesterol management
An amino acid reservoir that preserves vital organs in times of illness, stress, or injury
Decreased risk of obesity, diabetes, heart disease, and age-related cognitive decline
Better bone density and lessened risk of fractures due to falls
Better cognitive function
Liking the way you look in the mirror
The methods of how to do this are fairly simple - get ample dietary protein, do some form of strength training, and repeat this for the rest of your life.
But it all starts with asking the right question. Instead of simply asking, “How many pounds can I lose,” start asking better questions, like, “How can I lose as much body fat as possible AND protect my muscle at the same time?”
If this is how you approach weight loss, you can get to a healthy body composition while simultaneously improving your blood markers, benefiting your longevity, and feeling better in your daily life.
Note: This was an excerpt from the Lean Vitality body composition program that I developed in conjunction with Dr. Syed Haider at his telemedicine practice. The program emphasizes losing weight and improving body composition in a healthy, sustainable way. The next small group cohort begins on July 3rd - I would love to see you there! Check out details about the program here.
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