What causes muscle soreness and weakness during weight loss

The feeling of muscle soreness and softness during weight loss may be related to factors such as excessive exercise, insufficient nutrition, electrolyte imbalance, lactate accumulation, and muscle micro damage. This situation is usually alleviated by adjusting exercise intensity, supplementing nutrition, and getting sufficient rest.

1. Excessive exercise

Suddenly increasing the amount of exercise or engaging in high-intensity training can lead to muscle fatigue. Muscle fibers produce a large amount of lactic acid during anaerobic metabolism, causing a feeling of soreness. It is recommended to increase the duration and intensity of exercise in a gradual manner, followed by stretching and relaxation after exercise.

2. Nutritional deficiencies

Strictly controlling diet may lead to insufficient intake of protein and carbohydrates. Muscle weakness may occur when there is a lack of repair materials and energy supply. It is recommended to consume at least 1 gram of protein per kilogram of body weight daily, and to supplement fast carbon foods in moderation before and after exercise.

3. Electrolyte imbalance

Excessive sweating accompanied by the loss of electrolytes such as sodium, potassium, and magnesium can affect neuromuscular conduction function. It can be supplemented by drinking diluted salt water or consuming potassium rich foods such as bananas, and electrolyte supplements can be used if necessary.

4. Lactic acid accumulation

When lactate produced during anaerobic exercise is not metabolized in time, it can stimulate muscle nerve endings. Engaging in low-intensity aerobic exercise such as slow walking, swimming, etc. can accelerate lactate clearance, and hot compress can also help alleviate discomfort.

5. Muscle micro injury

Slight tearing of muscle fibers caused by strength training is a normal phenomenon and can usually be repaired on its own within 48 hours. Ensuring at least 7 hours of sleep can promote the secretion of growth hormone and accelerate muscle recovery.

During weight loss, it is recommended to use alternating high and low intensity exercise modes to avoid continuous training in the same area. Increase the intake of high-quality protein and whole grains such as eggs and chicken breast meat in diet, and replenish water and minerals in a timely manner after exercise. If the soreness persists for more than 72 hours or is accompanied by joint pain, pathological factors such as rhabdomyolysis should be investigated. Maintaining 2-3 strength training sessions per week can help improve basal metabolic rate, which is more beneficial for maintaining weight loss in the long run.