Does Muscle Weigh More Than Fat?

Nope, 1 lb. of fat equals exactly 1 lb. of muscle, but your instinct is right that muscle is more dense than fat. On average, the density of fat is 0.9 g/mL. The density of muscle is 1.1 g/mL. Therefore, one liter of muscle weighs 2.3 lbs., while 1 liter of fat weighs 1.98 lbs.

I have so many clients who tell me they fit into their skinny clothes again, but they didn’t lose that much weight or they are 8-15 lbs heavier than when they did fit into those clothes. Muscle is more dense and the weight was better distributed away from the unhealthy fat (the mid-section or visceral fat). The moral of the story: stop focusing on the scale. Focus on how you feel and how your clothes fit.

My most successful clients follow these rules:

  • Focus on what they can eat and not what they can’t eat
  • Focus on energy level and better mood instead of the scale
  • Focus on their new positive energy (this turns off their stress response and turns on their digestive response making weight loss easier)
  • Focus on adding activities they love so it doesn’t feel like exercise and becomes a way of life
  • Enjoy a new level of zest for life and pleasure. The pounds just drop rapidly without even trying anymore.
  • Torture, calorie counting, self hatred, and poor body image only leads to more stress and an automatic physiological response for slow metabolism. Some bodies simply take a little longer to “jump start.”

There are so many success stories that we need a shopping session for all the new wardrobes needed.

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