There are a lot of factors that go into losing weight, but losing muscle instead of fat is a common mistake that many people make.

This can be discouraging because not only are you not losing the weight that you want, but you’re also losing muscle that you’ve worked so hard to build. But don’t worry, there are ways to avoid this common mistake. Here are 10 mistakes that lead to muscle loss instead of fat:.

Mistake #1: Not Eating Enough Protein

Protein is essential for building and maintaining muscle mass. If you’re not eating enough protein, your body will break down muscle tissue for energy.

This will not only lead to muscle loss, but also slow down your metabolism and make it harder to lose fat. Aim to eat at least 0.8 grams of protein per pound of body weight.

Mistake #2: Not Eating Enough Calories

If you’re trying to lose weight, it’s important to create a calorie deficit. However, if you’re not eating enough calories, your body will start to break down muscle tissue for energy.

To avoid this, make sure you’re eating enough calories to support your activity level and fuel your workouts.

Mistake #3: Doing Too Much Cardio

Cardio is great for burning calories and improving cardiovascular health, but doing too much cardio can lead to muscle loss. This is because cardio burns both fat and muscle for energy.

To avoid muscle loss, try to limit your cardio to 30-45 minutes per session and focus on strength training.

Mistake #4: Not Lifting Heavy Enough

If you want to build muscle, you need to challenge your muscles with heavy weights. If you’re not lifting heavy enough, your muscles won’t get the necessary stimulus to grow. Aim to lift weights that are challenging for 8-12 reps per set.

Mistake #5: Not Resting Enough

Rest is just as important as exercise when it comes to building muscle. If you’re not getting enough rest, your muscles won’t have time to recover and grow. Aim to get 7-9 hours of sleep per night and take at least one rest day per week.

Mistake #6: Not Eating Enough Carbs

Carbs are the body’s main source of energy, especially during exercise. If you’re not eating enough carbs, your body will break down muscle tissue for energy instead.

Aim to eat complex carbs like whole grains, fruits, and vegetables for sustained energy throughout the day.

Mistake #7: Not Drinking Enough Water

Water is essential for muscle recovery and growth. If you’re not drinking enough water, your muscles won’t be able to recover as quickly or effectively. Aim to drink at least 8-10 glasses of water per day.

Mistake #8: Overtraining

If you’re doing too much exercise without enough rest, you’re overtraining. Overtraining can lead to muscle loss, as your body will start to break down muscle tissue for energy.

To avoid this, make sure you’re giving your body enough rest and recovery time between workouts.

Mistake #9: Not Eating Enough Fat

Fat is essential for hormone regulation and brain function, among other things. If you’re not eating enough fat, your body won’t be able to function properly, including building and maintaining muscle mass.

Aim to eat healthy fats like nuts, seeds, avocados, and olive oil.

Mistake #10: Not Tracking Your Progress

If you’re not tracking your progress, you won’t know if you’re making progress or not. This can lead to frustration and motivation loss. Track your progress by taking measurements, weighing yourself, or taking progress photos.

This will help you stay motivated and make adjustments if necessary.