Is a Pound of Muscle the Same as a Pound of Fat?

A student in my online class "Lose Weight" recently shared that a leader in a weight loss group told her that a pound of fat was essentially the same as a pound of muscle. Because we talk about the importance of strength training in "Lose Weight," and discuss the importance of muscle mass, she was perplexed, and wanted to know if there's really any difference between a pound of muscle and a pound of fat.


It's true, of course, that a pound of fat weighs as much as a pound of muscle. That reminds me of the old joke, "Which weighs more, a pound of feathers or a pound of bricks? Of course, the answer is, "Neither -- they both weigh the same! I loved that joke as a kid!


That said...Imagine how big a pile a pound of feathers would be. Now, compare that pile to 1/5 of a brick (a small brick weighs about 5 pounds). Naturally, the pound of feathers would be much larger than a pound of brick.


What we're looking at here is the difference between volume, which is the amount of space something takes up, as compared to density, which is how much something weighs. A pound of fat has the same density as a pound of muscle. However, a pound of fat and a pound of muscle don't have the same volume. A pound of fat takes up about twice as much space as a pound of muscle.


So far, we've been talking only about anatomy (how the body looks). When we turn our attention to physiology (how the body works), there's simply no comparison between muscle and fat. Muscle burns calories, even when inactive. Muscle provides structure, stability, and contributes to balance.
Fat does provide protection and cushion, and it's essential for many body processes.


But one thing many people aren't aware of is that fat doesn't just sit around. Fat is metabolically active; that is, it interacts with the body on a hormonal level. In particular, fat cells release chemicals that can result in chronic inflammation (an increase in the levels of inflammatory markers in the blood). Chronic inflammation has been linked to heart disease, cancer, Alzheimer's, metabolic syndrome, and physical disability. That's why, although some fat is required for good health, too much fat can pose health risks.


So, it's simply not true that a pound of fat and a pound of muscle are essentially the same -- even if they do weigh the same amount. It's easy to get confused by the difference between volume and density, but it's important to keep those differences separate.

Happy Hydrating, Better Teeth, and Fewer Calories, Too?!

Many of my students in "Lose Weight" decide to drink a glass of water before eating. Most of them find that it works well. There's a fair amount of research out there which suggests a glass of water (or a bowl of broth-based soup) before meals dulls appetite. This makes it easier to eat more slowly, eat less, and generally stay on track with weight management goals.

Personally, I've never found this tip useful. If I drink a glass of water before meals, I find myself thinking, "I'm not that full...after all, I had that big glass of water beforehand. I'm really just bloated, and if I don't eat a little more, I'll be hungry later."

Happily, my new dentist shared with me that although drinking 3 liters of water a day is good for dental health, drinking a glass of water after meals helps rinse out the mouth and protect the teeth. After trying it out, I was surprised to notice that, after eating a meal and drinking a glass of water, I felt satisfied without having dessert. I have a serious sweet tooth, so I was delighted to pass on dessert on more than one occasion, without feeling at all deprived.

So, if you're struggling to get in all the water you need, drinking a glass of water before and after your meals and snacks may benefit you. If you drink 8 ounces of water before and after three meals a day, that's 48 ounces of water...almost effortlessly. If you have a snack or two, that's another 16 to 32 ounces of water. In addition to all the inherent benefits of adequate hydration, you'll also eat more slowly or cut back on calories, again almost effortlessly. In addition, you'll be giving your teeth a boost, by "cleaning" them with a water rinse after eating. With all that good news, you'll have plenty to smile about!