Step count challenge — what worked for you?

Dr.ObesityMed said:

There is also a quality change that the scan cannot see.

Pushing back on Dr.ObesityMed here. I think this board over-worries about lean mass. Some lean loss is obligatory — you need less muscle to move a smaller body, and preserving mass you no longer need is not a health outcome. The question is whether strength and function held, and mine did.

Correct me if the detail matters more than I have assumed.

emily_PDX said:

Two DEXA scans eleven months apart: down 24kg total, of which the scan says 6kg was lean.

Bone density monitoring on lean mass: DEXA bone density at baseline and month 12.

Lumbar spine T-score: -0.12 → -0.9 (stable to slightly improved)
Femoral neck T-score: -0.10 → -0.10 (stable)

No significant bone loss despite 69 lbs of weight loss. Key factors: adequate calcium (1200mg/day), vitamin D (5000 IU/day), resistance training 3x/week, and adequate protein. Weight-bearing exercise is critical for maintaining bone density during rapid weight loss.

PeptideChemSF said:

I think this board over-worries about lean mass.

Body composition tracking via bioimpedance on lean mass (InBody scan every 3 months):

Note: skeletal muscle mass dipped initially then recovered with consistent resistance training + high protein. The visceral fat reduction is where the metabolic magic happens.

One thing that is still open after DeniseRN_TPA’s answer:

Whether resistance training and protein change the ratio or only the absolute amount?

Reporting back.

Follow-up: I dropped the cardio to two easy sessions and put the effort into three real lifting sessions. The scale slowed and the scan improved.