Scale is dropping but analyze: am I losing muscle not fat? Map my diet: protein intake, resistance training, rate of weight loss. Calculate: if I'm losing more than 1-2 lbs/week, what percentage is muscle? Show me the muscle preservation protocol: slow weight loss, high protein, resistance training. Give me the body composition focus: measure this not just weight. Include: whether I'm getting "skinny fat" from too-fast weight loss, how to preserve muscle while losing fat, and why slower might be better.