Losing weight is easy.

Losing fat while keeping your muscle...

That's the real goal.

I've seen too many women lose weight...Only to end up looking and feeling softer.

Turns out...The goal isn't to become a smaller version of yourself. It's to become a leaner, stronger version of yourself.

Mistake #1: You're dieting without strength training

When you only diet...Your body can lose fat and muscle.

Fix:

Strength train 3–4 times per week. Give your body a reason to keep its muscle while you're losing fat.

Mistake #2: You're not eating enough protein

Protein is one of the most important nutrients for preserving lean muscle during a calorie deficit.

Fix:

Aim for 0.8–1.0g of protein per pound of body weight each day. Spread it across 3–4 meals, aiming for 25–40g of protein at each meal.

Mistake #3: Your calorie deficit is too aggressive

The bigger the calorie deficit...The greater the chance of losing muscle along with fat.

Fix:

Aim for a moderate calorie deficit that allows you to lose around 0.25–0.75% of your body weight per week. Slow and steady helps preserve muscle while reducing body fat. Let your defict be 250-500 less.

Mistake #4: You're chasing the scale

The scale doesn't tell you what you lost.

• You could be losing:
• Fat
• Muscle
• Water

Fix:

Track more than your weight.

Measure:

• Progress photos
• Waist measurements
• How your clothes fit
• Your strength in the gym

If your strength is improving while your measurements are decreasing...You're moving in the right direction.

The Performance Lab Rule

Don't chase a smaller number. Chase a stronger, leaner body. Muscle gives your body shape. Fat loss helps reveal it.