{"id":393412,"date":"2026-01-07T16:30:19","date_gmt":"2026-01-07T16:30:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/393412\/"},"modified":"2026-01-07T16:30:19","modified_gmt":"2026-01-07T16:30:19","slug":"the-5-most-common-reasons-youre-gaining-muscle-but-not-losing-fat","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/393412\/","title":{"rendered":"The 5 most common reasons you’re gaining muscle but not losing fat"},"content":{"rendered":"

January often brings a sense of reset, along with goals of building muscle and losing fat \u2013 also known as body recomposition<\/a> \u2013 through a more consistent fitness<\/a> routine. But while muscle gains may come relatively quickly, fat loss can sometimes feel harder to achieve than expected.<\/p>\n

\u2018This is a problem I faced in the past,\u2019 says fitness expert Sarah Mackay<\/a>. \u2018It feels like you\u2019re constantly stuck in a loop.\u2019 The good news? Progress is possible with the right balance of diet, training and recovery. Here, Mackay breaks down the commonly overlooked factors that can lead to building muscle without losing fat \u2013 and what to adjust to start seeing results.<\/p>\n

5 reasons you’re building muscle but not losing fat1\/ You’re eating the wrong amount for your body and training<\/p>\n

Diet plays a central role in body recomposition. Finding the right balance of energy to support muscle growth while losing fat<\/a> largely depends on your training age and starting body composition, explains Mackay.<\/p>\n

If you\u2019re a gym newbie or have been training for up to two years<\/p>\n

You can often get away with eating in a larger calorie surplus, says Mackay \u2018Absolute beginners can eat more than those with closer to two years of lifting. But a common mistake is thinking you need to eat \u201cbig\u201d to build muscle, which often leads to unnecessary fat gain alongside muscle.\u2019<\/p>\n

If you\u2019re starting in a surplus, aim for around 10-20% above maintenance calories.<\/p>\n

If you\u2019re a more advanced trainee (five-plus years of lifting)<\/p>\n

At this stage, intake matters far more. \u2018Unfortunately, you can\u2019t bulk like you used to,\u2019 says Mackay. \u2018I\u2019d recommend eating at maintenance or in a slight calorie deficit.\u2019<\/p>\n

She suggests a slow approach, losing around 0.7% of body weight per week, which can allow fat loss while preserving or even gaining muscle.<\/p>\n

If you already have lower body-fat levels<\/p>\n

If your body fat<\/a> is below around 20% as a woman, it becomes harder to build muscle and lose fat simultaneously. \u2018You have very little fat reserve to fuel muscle building,\u2019 Mackay explains.<\/p>\n

In this case, it can make more sense to start in a slight surplus to build muscle<\/a>, then return to maintenance or a small deficit once you reach around 20-30% body fat.<\/p>\n

If you\u2019re overweight<\/p>\n

Entering a bulk usually isn\u2019t appropriate, but extreme dieting isn\u2019t the answer either. \u2018Trying to lose fat as fast as possible isn\u2019t sustainable and often leads to binge eating or falling off plan,\u2019 says Mackay. That can ultimately stall fat loss while muscle continues to build.<\/p>\n

Instead, she recommends a 10-20% calorie deficit<\/a>, or a rate of around 1% body-weight loss per week.<\/p>\n

If you\u2019re \u2018skinny fat\u2019<\/p>\n

This describes someone who appears slim but has a relatively high body-fat percentage and low muscle mass. \u2018The most common advice online is to eat in a surplus,\u2019 says Mackay, \u2018but that doesn\u2019t make much sense, because it\u2019s likely to increase fat as well as size.\u2019
Her suggestion: start by eating at maintenance and training consistently, or use a small deficit to improve body composition first. From there, a surplus can be more effective. <\/p>\n

Losing fat while building muscle is the goal for many fitness fans \u2013 and while it isn\u2019t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins<\/a>. In this four-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to improve body composition in 2026.<\/p>\n

Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.<\/p>\n

Click here<\/a><\/p>\n

\"fitness<\/a>2\/ You’re not eating enough protein<\/p>\n

Research<\/a> shows that a higher-protein diet can improve body composition by reducing fat mass and increasing fat-free mass. To support muscle growth and fat loss, aim for around 1g of protein per pound of body weight, or 2.2g per kilogram, per day. <\/p>\n

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Mike Harrington\/\/Getty Images<\/p>\n

3\/ Your food choices cause inflammation and water retention <\/p>\n

Even if you\u2019re hitting your daily protein target, your diet still needs to be built around foods your body tolerates well. \u2018Consuming foods that don\u2019t sit well with your body or digestion, such as those high in sugar alcohols, sweeteners or other additives, can cause inflammation,\u2019 Mackay explains. \u2018That can lead to water retention, which may make it look like you\u2019re holding onto fat.\u2019<\/p>\n

To address this, pay attention to how different foods affect you. Notice whether certain foods give you a sore stomach or brain fog, or whether they make you feel good overall, Mackay advises. \u2018What has personally helped me is focusing on eating mostly single-ingredient foods. I also prioritise getting enough fibre<\/a> \u2013 around 30 grams every day.\u2019
<\/p>\n

4\/ You’re not recovering properly<\/p>\n

Contrary to popular belief, muscle doesn\u2019t grow without adequate recovery. That doesn\u2019t just mean taking one or two rest days a week. It also means getting at least seven hours of good-quality sleep each night, says Mackay. \u2018Research<\/a> has shown that when two groups follow the same calorie deficit, but one group sleeps just three hours less each week, both groups lose similar amounts of weight made up of lean mass and fat. However, in the well-rested group, 83% of the weight loss comes from fat, compared to only 58% in the sleep-restricted group.\u2019<\/p>\n

Not getting enough sleep increases ghrelin, the hormone that drives hunger, and reduces leptin, which signals fullness, making it far more likely you\u2019ll snack and overeat, she continues. \u2018While many of us can\u2019t control exactly how much sleep<\/a> we get, one simple way to improve sleep quality is turning devices off an hour before bed.\u2019 <\/p>\n

5\/ You’re relying too much on the scale<\/p>\n

A really important point during body recomposition is the distinction between fat loss and weight loss, Mackay reminds us. Especially if you\u2019re a beginner, the number on the scale may actually increase, as gaining muscle also adds weight. That\u2019s why the scale alone is an unreliable way to measure body recomposition.<\/p>\n

\u2018It can be useful to track progress, but it should be used alongside other tools: progress photos; measurements of your arms, waist or thighs; how your old clothes fit; how you feel; and whether you\u2019re progressing in strength in the gym. A realistic timeframe to see results is 9-12 weeks.\u2019<\/p>\n

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