‘Skinny is actually quite useless’: Fitness coach explains the three overlooked truths about fat loss

He adds that this cycle of dropping and regaining kilos can gradually shift body composition in the wrong direction: “You lose five kilos, and you gain five kilos, you think you’re back to where you started, but you’re not. You’ve lost significant amounts of muscle, and you’ve replaced that with fat.” According to him, this is why “you need to consider slow, sustainable, long-term weight loss and not rapid weight loss programmes.”

He also emphasises the importance of strength: “More muscle means more fat loss… the more muscle you have in your body, the higher your metabolic rate.” To him, preserving muscle is non-negotiable for sustainable weight management: “Muscle is expensive to maintain… in the long term, if you want to manage your weight and stay healthy, you want to build as much muscle as possible. At the very least, you don’t want to lose the muscle that you already have.”

Raj’s final assertion has resonated strongly: “Skinny is actually quite useless… skinny means less energy… low mineral density in your bones… exhaustion… loose skin.” Instead, he suggests shifting the goal altogether: “What you really want is to be lean and strong. Removing as much of the non-functional weight as possible, mostly fat, while preserving functional mass.”

 

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The science behind why weight cycling leads to a gradual loss of muscle mass 

Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.com, “When someone repeatedly loses and regains weight, the body does not rebuild the same tissue each time. During weight loss, the body draws energy from both fat and muscle. Muscle is metabolically expensive to maintain, so if the diet is aggressive or protein intake is low, the body breaks it down quickly. When a person regains weight, most of that weight gain occurs through fat storage because fat is easier and faster for the body to accumulate. Over multiple cycles, this leads to a net loss of muscle mass and a net increase in fat mass, even if the overall body weight looks similar.”

This shift changes metabolism in the long term. Dr Shravani adds, “Muscle tissue burns significantly more calories at rest compared to fat. So with each cycle, the basal metabolic rate drops. This makes fat loss harder, weight regain faster, and long-term maintenance more challenging.”

Risks associated with becoming ‘skinny’ through rapid or poor-quality weight loss

Getting skinny through rapid dieting or extreme calorie cuts often leads to nutrient deficiencies, hormonal disruption, weakened immunity, and a loss of bone density and muscle mass. People may weigh less on the scale but have a higher body fat percentage and lower functional strength. This combination can lead to fatigue, poor metabolic health, and a higher risk of injury. It is not the kind of leanness that supports long-term well-being.

Dr Shravani notes, “A sustainable fat loss approach focuses on improving body composition rather than chasing a low number on the scale. This means creating a moderate calorie deficit, prioritising strength training, eating enough protein, focusing on whole foods, and allowing time for adaptation.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.