Key points
- Lean mass is not the same as muscle, and readings from different body composition machines can't be compared directly.
- Track your results under the same test conditions, and also notice everyday function, like climbing stairs or getting up from a chair.
- Instead of cutting more meals or changing medications on your own, bring records of your meals, exercise and symptoms to a consultation.
Hello, I'm Dr. Hong Myeong-hwi, head doctor at Hyunginjae Korean Medicine Clinic near Gangnam Station Exit 4.
A lower number on the scale alone doesn't tell me your weight loss is going well. And when the muscle mass on your report goes down, I don't call it a failure based on one number.
First, I look at how the test was done and whether your strength has actually changed in daily life. The same number can mean different things, so there are different things to check.
Fat-free mass and muscle are not the same thing
Fat-free mass is everything except fat, including muscle, water, bone and organs. Some reports use “lean mass” for a different measure, such as lean soft tissue without bone mineral. Check the label and units rather than treating either measure as skeletal muscle mass.
One weight-loss study looked at DXA scan data from 160 people for up to 72 weeks. It also analyzed fat mass and lean mass separately. Still, the average ratios from a study can't serve as a normal-or-abnormal cutoff for your own report. The testing methods and the people tested are different.
I first check the item names and units on the results sheet. I don't line up numbers from different machines and conclude that you lost that much muscle.
Write down when you were tested and how you felt
Tests that estimate body composition using electrical resistance are affected by how much water is in your body. Conditions matter. Note your last meal, exercise and alcohol before the test, the time of the test, and any unusual swelling or change in how you feel.
Before your next test, check the instructions for that machine and compare under conditions as similar as possible. Don't cut back on water to make the numbers look better, and don't change how you take prescribed medication. If you have a condition that requires limits on fluids or food, follow your care team's instructions first.
Rather than focusing on one change, bring your earlier results along with recent meal and exercise records. This makes it easier to tell measurement differences apart from real changes in your body.
Check your strength on stairs and chairs, not just your weight
Write down whether climbing stairs feels harder, whether getting up from a chair takes more effort than before, and whether carrying groceries feels different. Function matters too. A good-looking report is no reason to ignore ongoing fatigue or loss of strength.
As you eat less, check whether protein foods like eggs, tofu and fish are dropping out of your meals too. Look at the meals you actually ate before adding more supplements. If you have kidney disease or diet restrictions, decide on your protein intake with your care team.
General physical activity guidelines for adults recommend activities that work the major muscles at least 2 days a week. But not everyone starts at the same intensity. Adjust the type and intensity to your joint pain, health conditions and current fitness. Don't push through pain during exercise just to finish your reps.
If your strength keeps dropping, let's review your weight-loss plan
Make a list of recent weight changes, skipped meals, sleep and activity level, along with any medications, herbal medicine and supplements you take. Tell us about your medications, too. A smaller appetite doesn't mean you are getting enough nutrition.
If you have trouble eating, or if dizziness, fatigue or weakness continues, don't put off seeing a doctor. Sudden weakness in an arm or leg on one side, chest pain or fainting are not reasons to wait for another body composition test. They are signs you need medical care right away.
At Hyunginjae Korean Medicine Clinic, we listen to how your eating, sleep and digestion are going during weight loss, along with your daily function. Rather than starting with ways to lose weight faster, we first look at whether you can continue your current plan without strain.
For consultations about eating and body composition changes during weight loss, and for visit information, please see the consultation and booking page on our website.
This article is general health information and does not replace an individual diagnosis or treatment plan. Please have a medical professional evaluate the cause of your symptoms and the right treatment.
This was Dr. Hong Myeong-hwi, Chief Physician at Hyunginjae Korean Medicine Clinic Gangnam (Acupuncture Hyunginjae Gangnam Diet Korea).
Consultation is available in English, Japanese, and Chinese.
Parking: a parking elevator is available inside the building. For SUVs and large sedans, please contact us before your visit.
For appointments, please contact us by phone or through our website.
2F–3F, 20 Yeoksam-ro 1-gil, Gangnam-gu, Seoul
tel. +82-2-540-8875
This article is general health information and does not replace a personal diagnosis. If symptoms persist or worsen, please see a doctor.
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