5 Signs You Might Be Losing Muscle Instead of Fat (And How to Fix It)

Losing weight can feel like progress—but if that weight is coming from muscle instead of fat, you're heading in the wrong direction.

At Kalos, we regularly see clients who are frustrated because the scale is moving, but their body composition isn’t improving. That’s why we use DEXA Scan San Francisco technology to measure what you’re actually losing—not just how much.

Here are 5 signs you may be losing lean muscle mass instead of fat—and how to fix it before it stalls your progress or harms your health.

1. The Scale Is Dropping Fast—but You Look Softer

Rapid weight loss often means a mix of water, muscle, and fat—but not in the proportions you want.

Warning signs:

• You feel lighter but look less toned
• You’re losing inches in muscle-heavy areas (like your arms, shoulders, or thighs)

Fix it:

• Slow down your weight loss (aim for 0.5–1 lb per week)
• Eat at least 1.6–2.2g of protein per kg of body weight
• Strength train 3–4x per week to maintain lean tissue

2. Your Strength Is Declining

If your lifts are getting weaker, or you’re struggling with the same weight week after week, you’re likely losing muscle.

Fix it:

• Track your lifts and aim for progressive overload
• Fuel your workouts with enough calories and post-workout protein
• Make sure your sleep and recovery are dialed in

3. You Feel Flat, Weak, or Depleted

Muscle loss can lead to:

• Lower energy throughout the day
• A “skinny fat” look—lighter weight, but higher body fat %
• Increased fatigue, even during basic movements

Fix it:

• Scan with DEXA to confirm if lean mass is declining
• Reassess your calorie deficit—too aggressive = muscle loss
• Add leucine-rich protein sources like eggs, fish, and whey

4. Your DEXA Scan Shows a Drop in Lean Mass

This is the most accurate and undeniable sign.

With DEXA Scan San Francisco, we can track:

• Total lean mass (in kg or lbs)
• Muscle loss in specific areas (e.g. legs, arms, trunk)
• Changes in fat mass vs. lean mass over time

Fix it:

• Adjust your training and nutrition based on scan results
• Focus on building muscle while burning fat (recomp approach)
• Scan monthly or bimonthly to stay on top of changes

5. You’re Constantly Injured or Sore

Muscle plays a key role in protecting your joints and absorbing impact. Losing muscle can lead to:

• More aches and pains
• Increased injury risk
• Slower recovery from workouts

Fix it:

• Incorporate strength training with mobility work
• Don’t cut calories too low—your muscles need fuel
• Add recovery tools (sauna, massage, sleep hygiene, hydration)

Ditch the Scale—Start Measuring What Really Matters

If your goal is a leaner, stronger, healthier body, the number on the scale means nothing without context. A DEXA Scan in San Francisco tells you whether you’re burning fat or sacrificing muscle—and gives you the data to fix it fast.

Book Your DEXA Scan in San Francisco at Kalos Today

If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos—your journey to data-driven fitness starts now.

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