Losing 10 pounds in nine weeks may seem like a lofty goal, but it’s achievable with the right habits and approach. At Reformed Fitness, we’ve guided countless clients to sustainable results by building smart routines. But just as important as knowing what to do is knowing what to avoid. Certain behaviors—often overlooked—can slow your progress by disrupting fat loss and muscle growth. Below, we explore seven habits that may be standing in the way of your transformation and explain why eliminating them will unlock faster, healthier progress.
1. Neglecting Sleep: The Silent Fat-Loss Killer
Sleep is critical for weight loss, muscle growth, and overall well-being. When sleep is compromised, hormonal imbalances occur—specifically with ghrelin, which increases hunger, and leptin, which tells your brain you’re full. Chronic sleep deprivation causes cravings for calorie-dense foods and makes it harder to stay within a calorie deficit. Additionally, poor sleep impairs insulin sensitivity, which reduces your body’s ability to use carbohydrates efficiently and increases fat storage.
Sleep also plays a major role in muscle recovery and growth. During deep sleep, your body releases growth hormone, which repairs tissues and helps build lean muscle. Without adequate rest, your muscles won’t recover properly from workouts, leaving you more prone to fatigue, injury, and suboptimal performance.
Solution: Aim for 7-9 hours of quality sleep each night. Develop a bedtime routine that promotes relaxation, such as turning off screens an hour before bed, keeping the room cool and dark, and avoiding caffeine or alcohol in the evening. A well-rested body is more resilient and better equipped to burn fat and build muscle.
2. Constantly Changing Your Workouts: Stopping Progress Before It Starts
The temptation to switch up workouts frequently—whether for fun or to follow trends—can disrupt progress toward fat loss and muscle gain. Effective training relies on progressive overload, the gradual increase in exercise intensity. Frequent changes prevent your muscles from adapting and mastering movements, stalling progress in strength and fat loss.
Muscle growth occurs when fibers are broken down and repaired stronger. If you don’t stick with a program long enough, you miss out on this adaptation process. Frequent program hopping also reduces the chance to track progress, leaving you unaware of what’s working.
Solution: Commit to a structured program for at least 6-8 weeks. Focus on increasing the load, reps, or intensity of your workouts over time. At Reformed Fitness, we design customized plans that allow clients to progressively challenge their bodies, ensuring that each session builds upon the last.
3. Drinking Alcohol Regularly: Empty Calories and Disrupted Recovery
Alcohol introduces multiple roadblocks to fat loss. First, it’s calorie-dense, offering 7 calories per gram, but without any nutritional benefit. A few drinks can quickly add hundreds of calories, pushing you out of a calorie deficit. Moreover, alcohol impairs your body’s ability to oxidize fat, meaning it prioritizes metabolizing alcohol over burning stored fat.
Beyond its caloric impact, alcohol disrupts sleep quality, which, as mentioned earlier, impairs recovery and increases hunger. It also reduces muscle protein synthesis (the process by which muscles repair and grow), making it harder to build lean muscle after workouts. Lowered inhibitions from drinking often lead to poor dietary choices, such as late-night snacking or overeating.
Solution: For the next nine weeks, try to eliminate or minimize alcohol consumption. If you choose to drink, be mindful of portion sizes and opt for lower-calorie options. Hydrate with water between drinks and plan your meals in advance to avoid impulse eating.
4. Not Eating Enough Protein: Missing the Key to Muscle Growth
Protein is essential for fat loss and muscle maintenance. It has a high thermic effect—your body burns more calories digesting protein than carbs or fats. Protein also promotes satiety, helping you feel fuller for longer, which prevents overeating.
When you’re in a calorie deficit to lose fat, consuming enough protein becomes even more important to preserve lean muscle. Without adequate protein intake, your body may break down muscle tissue for energy, leading to muscle loss and a slower metabolism. Losing muscle mass also reduces your ability to perform well during strength training sessions, which are critical for fat loss.
Solution: Aim for 0.8-1 gram of protein per pound of body weight each day. Spread protein intake across meals to optimize muscle protein synthesis. Great sources include chicken, fish, lean beef, eggs, dairy, tofu, legumes, and plant-based protein powders.
5. Skipping Resistance Training: Losing Muscle and Missing Fat-Burning Potential
Many people rely solely on cardio for weight loss, believing it’s the fastest way to burn calories. While cardio has benefits, resistance training plays a more important role in fat loss and muscle retention. Building lean muscle increases your resting metabolic rate, meaning you’ll burn more calories even when at rest.
Skipping resistance training can lead to a loss of lean muscle during a calorie deficit, making it harder to maintain a high metabolism. Muscle also plays a crucial role in shaping your body. Without it, you might lose weight, but you won’t achieve the toned and defined look you may be aiming for.
Solution: Incorporate strength training at least 2-3 times per week. Focus on compound movements like squats, deadlifts, and presses, which engage multiple muscle groups and increase calorie burn. Strength training doesn’t have to be time-consuming—Reformed Fitness offers 30-minute virtual sessions that fit busy schedules and deliver powerful results.
6. Rushing the Weight Loss Process: Sacrificing Long-Term Success
Extreme dieting and over-exercising might deliver short-term results, but they come at a cost. Rapid weight loss often involves a significant reduction in muscle mass and can slow your metabolism, making it harder to maintain your weight loss. It also increases the risk of binge eating due to severe calorie restriction.
Studies show that sustainable weight loss—about 1-2 pounds per week—leads to better long-term outcomes. Building healthy habits over time ensures you can maintain your progress without feeling deprived or burned out.
Solution: Focus on consistency rather than perfection. Create a small calorie deficit, prioritize nutrient-dense foods, and allow time for recovery. Progress might seem slow at times, but it will be sustainable and healthier in the long run.
7. Neglecting Daily Movement: Overlooking the Power of NEAT
Your daily calorie burn isn’t just determined by formal workouts—it also depends on non-exercise activity thermogenesis (NEAT), the calories burned during everyday activities like walking, standing, and household chores. Relying only on workouts without staying active throughout the day limits your overall energy expenditure.
Low NEAT levels are linked to slower fat loss and weight gain. Simple habits like walking more, using the stairs, or standing up regularly can have a cumulative impact on your calorie burn.
Solution: Look for small ways to increase movement throughout your day. Take short walks after meals, stand while working, or set reminders to stretch every hour. These small changes can add up, supporting your weight loss efforts without feeling overwhelming.
The Bottom Line: Consistency Builds Lasting Success
Losing 10 pounds in nine weeks is possible, but only when you focus on sustainable strategies. Sleep well, eat enough protein, incorporate resistance training, and build consistency through structured programs. By avoiding common mistakes like alcohol overconsumption and program-hopping, you’ll set yourself up for success without burnout or setbacks.
Ready to Transform? Let’s Make It Happen!
If you’re committed to losing 10 pounds the right way, Reformed Fitness is here to help. We specialize in personalized fitness programs that drive results—without sacrificing your health or well-being.
Schedule your FREE Discovery Call today, and let’s start your transformation!
Stay Fit,
Xavier Robinson
Founder, Reformed Fitness