The first important thing to understand: the body doesn’t sweat. Every cell in the body produces heat (and sometimes more); and this sweat is what provides energy. The body loses very little heat the first few weeks of weight loss. However, with time, many of your muscles can shut down – especially if you aren’t exercising regularly. As soon as you lose muscle mass, your body has to produce much more heat to help keep you warm. The loss of muscle mass at this time can also make you weaker and more prone to injury. If you aren’t losing enough energy from your calories, you won’t lose the body fat that will help protect you from disease.

To gain weight?

If you are trying to lose weight quickly, you can still lose body fat without losing muscle mass altogether. Simply decrease your calories – especially if you are trying to lose weight quickly. If you weigh 150 lbs today, your caloric intake should be somewhere around 140-160. That is less than 1,000 less calories than you burned while going for a walk, and probably very close to the calorie deficit you want to maintain. Also, the exercise will help you lose more fat – especially if it is combined with a low carbohydrate diet.

How about maintaining your weight long term?

Once you achieve your goal weight, you can also lose any excess fat you have. As mentioned earlier (for a low carb diet), when we eat fat, our bodies actually “digest” it. This process is slow, and even slower if you add too much fat for muscle. So in order to maintain your weight and keep your weight moving, you need to balance your intake with calories. So if you eat more calories than you burn, you are likely to get too little of the nutrition needed to keep your weight from going up. It will increase fat burning rates temporarily, and prevent the weight from falling back off.

That’s the good news! The bad news: you will also burn more calories than you eat. You will need to use more energy to carry over the weight you lose. If you can keep you weight from increasing much further, then you have a healthy level of body fat to start with.

I have noticed in my own weight loss journey that I was eating too much (especially protein) and not being able to lose weight, when in fact my body was using less body fat, which allowed me to get closer to my weight loss target. So I don’t need to eat more calories

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