When you’re trying to lose weight, getting regular exercise is an important part of your plan. Exercise can help you burn calories, build muscle, and improve your overall health.

However, not all exercises are created equal, and even those that are can be done incorrectly. Certain exercise mistakes can actually prevent weight loss progress or even cause weight gain. Here are some common exercise mistakes that you should avoid if you’re trying to lose weight.

1. Relying Solely on Cardio

Cardio exercises like running, cycling, or swimming can definitely help you burn calories and lose weight. However, focusing solely on cardio and ignoring strength training can limit your weight loss progress.

Strength training builds muscle, which burns more calories than fat, even when you’re at rest. This means that the more muscle you have, the higher your metabolism will be and the more calories you’ll burn overall.

2. Doing Too Much Cardio

While cardio is an important part of a weight loss plan, doing too much of it can actually be counterproductive. Overdoing it on cardio can lead to muscle loss and a decrease in metabolism, both of which can hinder weight loss progress.

It’s important to balance your cardio with strength training and rest days to give your body the time it needs to recover.

3. Not Lifting Heavy Enough Weights

When you’re strength training, it’s important to challenge yourself by lifting weights that are heavy enough to stimulate muscle growth.

If you’re consistently lifting the same weight and not increasing the weight over time, you’re not likely to see much progress in terms of building muscle or losing weight.

4. Not Drinking Enough Water

Staying well-hydrated is important for overall health, but it’s also important for weight loss. When you exercise, you sweat and lose fluids that your body needs to function properly.

If you’re not drinking enough water, you can become dehydrated, which can slow down your metabolism and make it harder to lose weight. Make sure to drink plenty of water before, during, and after your workouts to stay hydrated.

5. Not Eating Enough

While it may seem counterintuitive, not eating enough can actually hinder your weight loss progress.

When you’re not consuming enough calories to support your body’s needs, your metabolism can slow down, making it harder to burn calories and lose weight. This is especially true if you’re doing a lot of cardio or strength training. Make sure to fuel your body with enough healthy, nutrient-dense foods to help it perform at its best.

6. Doing the Same Workout Every Day

Doing the same workout every day can lead to a plateau in your weight loss progress. Your body will adapt to the same exercises and the same intensity level, which can make it harder to burn calories and build muscle.

Instead, mix up your workouts by trying new exercises, increasing the intensity, or incorporating different equipment.

7. Not Getting Enough Sleep

Sleep is important for overall health, but it’s also important for weight loss. When you’re not getting enough sleep, your body produces more hunger hormones and less satiety hormones, which can lead to overeating and weight gain.

Lack of sleep can also lead to decreased energy levels, making it harder to stick to your exercise routine.

8. Doing Too Much Too Soon

It’s important to challenge yourself when you’re trying to lose weight, but doing too much too soon can lead to injury or burnout.

It’s important to start slowly and gradually increase the intensity and duration of your workouts over time. This will help prevent injury and allow your body to adapt to the new demands being placed on it.

9. Not Focusing on Form

When you’re doing exercises, it’s important to focus on proper form to avoid injury and get the most out of your workout. If you’re not using proper form, you may not be targeting the right muscles, which can limit your progress.

Make sure to learn the proper form for each exercise and focus on maintaining good form throughout your workout.

10. Not Incorporating Enough Variety

Lastly, not incorporating enough variety into your workout routine can prevent weight loss progress. If you’re doing the same exercises every week, your body will adapt and stop making progress.

Make sure to include a mix of cardio, strength training, and flexibility exercises in your routine to keep your body challenged.