9. You exercise on an empty stomach

It might seem like a good idea in theory but working out on an empty stomach isn’t a great weight-loss strategy. When it comes to exercising on an empty stomach, the downsides far outweigh the benefits.

It’s true that exercising while fasting burns more fat, but there’s a catch. Your body doesn’t appreciate being starved, so when you burn fat too quickly, your body will start to adjust your metabolism to make up for that loss. Your body basically enters survival mode and begins burning fewer calories. Your body assumes that it needs to store more of what you eat during your next meal to make up for the reserves you’ve lost. This change in your metabolism completely counteracts the increased fat-burn caused by working out on an empty stomach.

Exercising while fasting may cause you to burn more fat initially, but it will also cause your metabolism to slow down and lead your body to store more fat and calories when you eat your next meal. Not only that, but working out on an empty stomach can also cause you to burn muscle. Furthermore, studies have shown that those who eat before working out have less of an urge to eat later than those who work out while fasting.

Experts recommend eating a carb-dense meal about one hour before your workout and a high-protein, low-carb meal after your workout. You’ll likely feel better and you won’t lose muscle or cause your metabolism to slow down.