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Losing weight is hard. From the diet changes to the ramped-up workouts, it can take a serious overhaul of your lifestyle. And usually, the goal is to decrease body fat and increase muscle. But sometimes in that quest, you can start to lose muscle instead of fat-and that’s not a great scenario.

“It is bad to lose muscle instead of fat, because muscles are the key players in body movement and function,” says Gerardo Miranda-Comas, MD, physiatrist at Mount Sinai Hospital. “With loss of muscle mass, strength and endurance are affected negatively, leading to decreased functional performance.”

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