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Losing muscle mass rather than fat? Here are seven mistakes you are probably making

By October 13, 2017 April 11th, 2019 No Comments

When you are trying to lose weight, your body gets a bit of energy when it breaks down fat and muscle tissue. While dieting, it is best that your body uses up fat tissue while reducing a breakdown of muscle. If, in the process, you find yourself losing more lean mass than muscle, it could mean that you make some necessary changes in your weight loss plan so that your muscles are not affected.

Here are some leading reasons for losing mass rather than muscle:

You reduced calorie intake dramatically:

If you want to lose weight, it is obvious you want to do so as soon as possible. To make this a reality, often dieters drastically reduce their calorie intake so that they can lose weight fast. The body decodes this as starvation and since muscles need extra energy, the body breaks it down. Therefore, by reducing your calorie intake drastically, you quickly lose muscle.

You did not increase your protein intake:

Your body needs more proteins every time you reduce your calorie intake. Therefore, it is imperative that you increase your protein intake significantly so that you save up on crucial muscle while reducing calories. According to a study, men who ate 0.8 gm of protein per kilo of body weight suffered more body muscle than those who ramped up to 1.4 gm for every kilo of their weight.

You did not exercise while dieting:

It is necessary to exercise while losing weight. This is because while exercising, you still need muscles to work hard for you. If you do not exercise, your body will end up using some of your fat reserves for fuel. According to researchers, by restricting calories while not exercising, muscle breaks down to a large extent and damages the way the body uses protein.

You still believe cardio has all the answers for you:

If you believe that cardio causes the fat loss you desire, you could not be more wrong. The truth is that cardio does not burn many calories. Done over a prolonged period, the body becomes resistant to cardio exercises and eventually you burn fewer calories than before with the same amount of effort.

Your cheat foods are all wrong:

If you are using cheat foods to lose weight, ensure you do it right. For instance, if you are short of calories and your leptin level falls, weight loss will be increasingly difficult for you. Besides, it can also gain further weight gain. The way out of this is to eat a high-carb meal occasionally to restore your leptin levels.

You are overstressed:

If you are too stressed out, you cannot lose the desired weight since stress raises your cortisol levels. When cortisol levels rise, they inhibit the production of testosterone and the growth hormone, thereby causing fat gain, weak bones and a lowering of muscle growth.

You are not eating intelligently:

When you are on a diet, you need to make smart food choices. To be sure, of what you are eating, maintain a food journal and self-monitor all that you eat.

To sum up

To reach your weight loss aims, you can also sleep better, reduce your fat intake and drink a lot of water. Stay positive and motivated and stay away from all negativity.