Extreme dieting, malnutrition, or illness can cause weight and muscle loss. The body burns muscle tissue for energy when fat is absent. A high protein diet, exercise, and energy balance prevent muscle loss. Excessive exercise or overtraining also causes muscle loss.
Weight loss and muscle loss can be the result of extreme dieting, malnutrition, or illness. Muscle loss ultimately occurs when the body has to burn muscle tissue to provide vital energy in the absence of fat. Fat is the main source of energy for the body in healthy conditions, but muscle mass contains more energy than the same amount of fat tissue. The conversion of muscle tissue into energy is called catabolysis.
Extreme diets or starvation can cause muscle loss. Each person’s body has a set calorie requirement to meet basic metabolic needs for survival and non-vital functions. All food and liquids taken into the body contain calories, which either provide immediate energy or are stored as fat. Weight loss occurs when energy input is less than energy expenditure. A balance of energy input/output, a high protein diet, and an exercise regimen are necessary to prevent muscle loss.
Weight loss and muscle loss can begin to occur several days into a fasting period. After short-term carbohydrate stores are depleted, the body taps into fat stores and uses them for fuel. The exact time until muscle loss begins varies depending on a person’s existing fat stores, but usually takes place within two to three days. Starvation mode, in which metabolic rates drop and the body begins to burn muscle, occurs when the body receives less than half its recommended calorie intake. In general, a daily intake of 1,200 calories or less triggers starvation mode.
A person’s pre-existing body composition can affect weight loss and muscle loss. People with a higher body fat percentage lose fat more easily, and people with a low body fat percentage lose lean mass more easily, such as heart muscle tissue. Obese people tend to have a greater amount of lean body mass, such as bone, muscle, and heart tissue, to help move and supply the body with enough blood.
Excessive exercise or overtraining causes weight loss and muscle loss. For example, aerobic exercise causes existing muscle proteins to be broken down and used for energy during exercise. Cardiovascular exercise in particular causes weight loss; It places a great strain on the heart and skeletal muscles of the body, increasing metabolism to keep up with energy demands. Excessive training eliminates the time the body spends rebuilding and replacing torn or catabolized muscle tissue, which ultimately leads to muscle atrophy. Eating a balanced diet and exercising in moderation prevents unhealthy weight loss.
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