Yes, your body will burn fat before it starts breaking down significant amounts of muscle.
When it comes to weight loss, it is common for the body to burn muscle before fat. This happens because the body has a preference for using carbohydrates (glucose) for energy first. If carbohydrates are not available, the body will then turn to glycogen, which is stored glucose in the liver and muscles (1).
The body preferentially breaks down carbohydrates first, and then fats and finally proteins only if the other two fuels are depleted. This is important as proteins are generally less efficient at generating energy.
Fasting typically burns fat from the abdominal area first. This is because the body prioritizes burning visceral fat, which is stored around the organs in the belly, for energy when it's in a fasting state.
Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.
Fasting can cause muscle loss, but it's normally well after 24 hours. And that's not something commonly done by those practising intermittent fasting. The process in which we "lose" muscle occurs when, in order to maintain blood glucose, our amino acids must then be converted into glucose (called de novo glucogenesis).
The researchers found that CD4+ T cells acted first and initiated the process of fat wasting. Afterward, but completely independently of the fat wasting, CD8+ T cells initiated the process of muscle wasting.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
Your body fat percentage isn't budging.
If you're losing weight but your body fat percentage is staying the same, it's probably a sign you're losing muscle. "Your body won't shape the way you want. You'll notice shrinking circumferences, but the pinch-able fat is the same," says Dr. Nadolsky.
Unhealthy eating is the biggest driver of big bellies. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados.
Create a Small Caloric Deficit
Instead, aim for a smaller, sustainable caloric deficit of about 300-500 calories per day. This controlled approach encourages steady fat loss while minimizing the breakdown of muscle tissue. The ideal pace for weight loss should be about 0.5 to 1 pound per week.
Unfortunately, that's a misleading and oversimplified statement. That's not what science has shown us for a long time. The real answer is, it's complicated. Yes, your body will burn fat before it starts breaking down significant amounts of muscle.
1) The technique of weight loss through dehydration is not actually a weight loss technique. It is merely a way to enhance one's performance in a sport activity. If your aim is to lose weight and you are not a sports personality, you should never ever consider this option.
The weight loss is usually caused by temporary loss of fluids. You will usually gain the weight back once you are able to eat and drink normally again.
The human body can act as a fat-burning machine by depending on low-calorie foods instead of high-calorie foods in addition to doing regular exercise, avoiding toxins and processed food, and applying any fat flush dietary program under the approval of a professional doctor.
Fasting is a powerful tool for targeting and reducing belly fat. It works by shifting your body's metabolism from burning sugar to burning fat as its primary source of energy. This metabolic shift is what leads to fat loss, particularly in the abdominal area.
When on a weight loss journey, lack of protein is a huge culprit of muscle loss. “Our bodies don't store protein like other nutrients, so it's important to eat the right amount every day,” says Kate. “Everybody is different and will have different protein requirements.