Most of us think that we have the losing weight routine all figured out, as we have strong sets of beliefs that have it can be anything from cutting down on calories, to how turmeric benefits weight loss. However, no matter how smart you are about it, there are times when even the best-laid plans backfire. This is because of there no way you can be certain, that what you are dropping is pounds of muscles. So when your body starts to burn muscles, you end up slowing down your metabolism rate, that helps you lose weight. Which is why you need to start making well-educated decisions, that will help you lose fat and not muscles. To help you out we have listed six habits that are making you lose muscle, not fat.
1. Cutting Down on too Many Calories
When it comes to cutting down on calories, you need to focus on offering your body enough to ensure that it can function properly. For instance, if you cut down on too many calories your body will start to shut down. Which is why your goal is to switch to starvation mode, where your body burns both fat and muscles. Start by cutting down 500 to 1000 calories per day, and see how you feel and weight that week.
2. Not Consuming Enough Protein
If you are looking to salvage your muscles, or build them you need your protein. Keep in mind that this is not how much you eat, it’s about what you eat. If you start to eat a healthy amount of protein and keep up with a regular workout routine, then you will be able to lose weight and develop muscles. Try to consume 1.6 grams of protein per kg of your weight, as it will be enough to offer your body with the required amino acids.
3. Not Lifting Weights
If you are looking for a healthy way to lose bodyweight, then you need something to push your body to the edge. There is no way you can simply sit around and expect your muscles to develop, you need to workout to help them get into shape. Try to start with a short yet intense weight lifting once or twice a week, and keep building on your routine. You can try different workout challenges such as 30-day abs challenge start off with.
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4. Avoiding Post Workout Food
It is common knowledge, that once you have lifted weights or gone through an intense workout, you need to refuel your body. As your muscles have worked to their extreme, and need some recovery. If you do not feel like eating proteins, you can easily go for a protein shake.
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5. Too Much Cardio
Yes, there is such a thing as too much cardio, and you need to stop. As when you are taking part in cardio exercise you are not building muscles, you are burning them. For instance, if you go on a 45-minute jog your body will start taking energy from your muscles. So try to include a low-intensity cardio routine for 4 days a week, and on the remaining 3 days turn up the heat.
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6. Sleeping Less
You might never have guessed it, but not getting a good night’s sleep can help you set your body in the right frame of mind. As if you are not getting proper rest, then your body is more likely to start storing carbs. In addition, you won’t be able to work out with the same level of energy. Meaning you won’t build any more muscle, and lose the muscle you have built.
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Lucy Semikin is a writer and contributor of Livin3.com. For her advocacy in overall health, she has made writing on health, wellness and fitness a passion to reach out to people and influence a better and healthier life.