Do you wanna lose weight or replace fat with muscle?
this post was submitted on 05 Mar 2026
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The schedule is stress. But I wanna look good naked....
Then just remove your clothes, cutie.
Then ignore the scale, and look at yourself naked.
Stop eating
Weight is easy to measure, but it's a horrible metric. If you're eating more protein, you're probably pooping less, which means you're full of shit and that's where the weight is.
fyi muscle is heavier than fat
/* per volume
Wrong terminology, It's denser.
If you take 2 people who are otherwise identical one with 10% bodyfat and one with 30% with the difference made up by muscle the 30% bodyfat guy will look way heavier even if they read the same on the scales.
What's heavier, a ton of muscle or a ton of fat?
Yes
This depends on your view of weight. For some people, weight means "we are talking about excess body fat". For others, weight means "we are talking muscle mass". In reality, it's both.
So it could very well be that someone eating more protein and water is building muscle mass faster than they are losing fat. Fat can take a while to burn down in a healthy manner. Also having more fat means you will also retain more water, of which you are drinking more now to begin with.
Of course you will weigh more. But if you keep at it you will eventually weigh less, presuming you didn't gain muscle like a hulk.
You've been eating protein and building muscle and your weight goes up? That's literally what you're trying to do. You don't eat a bunch of protein and lift weights to lose weight. Drinking lots of water will also make you heavier, because it turns out water is not weightless. The number on the scale is much less important than body fat percentage.
I can almost write a dissertation on this shit but the advice I give anyone who is stressing about the scales is a bit counter-intuitive.
Weigh yourself 4 or 5 times a day and write it down but dont give a fuck about the number for at least a month. If your diet and exercise are on point you just need to trust the process.
Some people fluctuate wildly based on body water, women especially around their menstral cycle. If you wait a whole week between weigh-ins and you had a salty carb heavy meal the night before your weigh in you can have lost 2lbs but be holding 3lbs of water thats going to disappear by the end of the day.
Essentially you need to get a feel for how much your weight swings on average throughout a day so when you have been doing everything right but the scales dont refect that you have a set of data you can examine to make sure you are overall trending the way you hope.
Uhh… isn’t that the goal?
If you want to simply lose weight, eat less and do some cardio. The protein and strength training is to gain muscle mass.
Thinking this is a bad thing is the result of some fuckers from the 60s. Get rid of the scale and keep at it chief. You're winning. Maybe try more cardio if you're trying to be absolutely cut, but your image isn't going ever really correlate with a number
There is exactly one way to loose weight and it is to count calories. Sports, a balanced diet, interval fasting, all that is generally good for your health. But too much goes in, too much stays in
eating more protein
If you want the scale number to go down, you eat less, not more.
Well, you said you've been eating more protein. That's it. You need to eat less, not more. Also doing more exercise also makes you more hungry, which makes you eat more if you just focus on what you're eating, as opposed to how much. Also gaining muscles makes you gain (muscle) weight. GLP-1 agonists like Ozempic or Mounjaro can help you eat less by making you feel full for longer.