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Ok, here’s the specifics. I’m 26 years old, female, and currently weigh 243. I have been on a sensible weight loss plan that has cut calories and have gone from 270 to 243 in about 4 months. I have a scale at home that tells me my body fat percentage versus the lean muscle and tissue mass. As of right now I have 141lbs of lean muscle and tissue and bone and water. My question is, how much of that lean muscle tissue will I lose when I lose weight? My goal weight is just inside my max BMI of 145lbs. If I have 141lbs of lean tissue, unless I have a 3% body fat which is unlikely to happen for me, I won’t ever be 145lbs. I know that muscle loss occurs during weight loss as it doesn’t take as much muscle to move less weight, my question is what is the ratio? I walk on the treadmill 3x a week for 40 minutes at about 3.2mph, nothing to brag about just something to boost my weight loss. I don’t feel that this will build my leg muscles or maintain the high amount of muscle I have now, and I don’t plan on bodybuilding. Please if anyone knows the ratio of fat loss to muscle loss please let me know!! I don’t want to know about how to lose the weight or how my diet is supposedly ‘bad’ according to some uneducated and misspelled guess-answer. If you don’t know what you’re talking about plz don’t answer. Thanks for any help!
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November 14th, 2009 | 
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Lean tissue lost during calorie restriction would be based on insufficiency of your protein intake. If you don’t eat sufficient protein or if protein is used as a fuel due to insufficient fuel intake, then your body must fulfill protein needs by catobolizing its own lean tissue. This can be as much as 50% of weight loss. This can be circumvented with a high protein, high fat, high calorie, low carb way of eating which one not only does not lose lean tissue but will gain lean tissue even in the absence of exercise, with exercise lean tissue is gained at an even greater rate.
Extremely low calories diets can basically make you fatter. It is physiologically impracticable to achieve ‘permanent’ fat loss and lean body by starving yourself.
The only way to achieve permanent fat loss and retain it forever is to decrease your calories faintly and increase your activity greatly. It is always much more improved burn the fat than attempt to starve the fat on behalf of successfully lose your fat permanently.
Most commercial diet programs are very low in calories. Many border on starvation: 1200 calories, 1000 calories, even 800 calories or less.
Ironically, the more you slash your calories, the more your metabolism slows down. In fact, very low calories diets can actually make you fatter. It is physiologically impossible to achieve ‘permanent’ fat loss by starving yourself.
When you eat less, your body burns less. When you eat more, your body burns more. It is the ultimate paradox.
Very low calorie diets not only slow your metabolism so you burn fewer calories, they can also cause muscle loss. Eventually, they shut down your metabolism completely. When this happens, the weight loss stops and any increase in calories that follows will cause immediate fat gain. This “rebound effect” is inevitable, because no one can stay on low calories forever.
Contrary to what the infomercials suggest there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body it seems the first area to get fat, or the last area to become lean, is the midsection (in men and some women, especially after menopause) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.
Here’s the deal:
You will lose muscle mass as you lose weight, but you don’t need to worry about it. As you lose the weight, your body will automatically equalize your fat-to-lean mass ratio. The general rule of thumb for people who wish to lose 100 pounds or more is that you’ll lose roughly one pound of lean mass for every three pounds of fat, and that’s OK. As you lose weight, you’ll require less muscle for everyday activity.
To give you an idea: Your goal is to get down to 145 pounds, right? So let’s say you meet your weight goal and get your body fat down to 20% (you’ll probably do better than that, but we’ll use 20% as a starting point). 20% of 145 is 29 pounds, so that would put your lean mass at 116 pounds. That means you’d lose 25 pounds of lean mass from where you are now, but you’d also lose 73 pounds of fat from where you are now. Sound good?
TIP: Your treadmill activity is good as long as it doesn’t drive your heart rate up to 145 beats per minute or higher. That’s cardio zone, and you have to be careful because too much cardio can make your body burn muscle instead of fat. Your target heart rate for fat loss should be anywhere from 100 to 120 beats per minute. You should NOT be “sucking air.” Also, you can walk as much as you want for as long as you want when your heart rate is in that 100-120 beats per minute range without worrying about burning muscle.