There are so many fitness mistakes that can me made on a fitness journey, but the good news is that you don’t have to make these 10 fitness mistakes!
So let’s paint a common scenario, one that I have been through and so many others have as well . You have been trying to lose those last 10-20 pounds for the past year and you just haven’t been able to. I was there once. It is exhausting and frustrating and defeating.
Losing weight and getting fit is a journey. Just like any journey, it is not linear and has many highs and lows. At times, the process will leave you feeling accomplished and proud. And other times, you may feel overwhelmed and discouraged, like you’re doing everything right but not seeing results. But don’t give up! You are most definitely not alone and you are so much more capable than you think you are. Just remember to take it day by day and if that is overwhelming hour by hour.
I have made a number of mistakes on my fitness journey and still do, but these mistakes brought me to where I am today- 15 pounds down and feeling stronger than ever.
Today, I’m sharing with you 10 mistakes I made at the beginning of my fitness journey — hopefully so you don’t have to.
1. ELIMINATE AN ENTIRE FOOD GROUP
Going for foods that are low fat, sugar free, low carb etc will do more harm than good and will ultimately backfire. These low fat, low carb foods tend to be more processed and rob you of essential nutrients that your body and brain needs to perform. For instance, a 6-ounce container (170 grams) of low fat flavored yogurt can contain 23.5 grams of sugar. A 6 ounces container of plain yogurt generally contains between 4-6 grams of sugar. Low fat products can also make you feel hungrier and make you crave that missing food group even more, so you may end up eating more food than your body needs. To lose weight, stick to real, whole foods such as fresh fruits, vegetables, meats, and avoid pre-packaged foods whenever possible. Also investigate those food labels judiciously!
2. NOT ALLOWING TREATS
Another kind of restriction that will ultimately backfire is restricting treats and sweets. I have a treat every single day and have managed to lose 15 pounds. It is unrealistic and unsustainable to restrict sweets and treats. With that said, I do prioritize eating nutrient dense foods throughout the day so that I can have a well balanced diet.
If you are looking for a delicious sweet dessert recipe try this healthy banana split.
3. NOT LIFTING WEIGHTS
I was the ultimate cardio junkie at the beginning of my fitness journey. I did not touch a single weight. Lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves strength and physical function and helps decrease belly fat.
I now have a regimented workout split that works for me and I have seen tremendous progress. If you are intimidated by the weight machines at the gym ( like I once was) youtube is a great source of finding detailed instructional videos and free workouts.
My workout split looks something like this
- Monday: Glutes and Hamstrings
- Tuesday: Chest and Triceps
- Wednesday: Quads and Calves
- Thursday: Back and Biceps
- Friday: Full Body
- Saturday: Active Rest day( hiking, walking, rollerblading, biking)
- Sunday- Rest Day( yoga, pilates)
Here are my favorite strength training workouts that you can do at home or at the gym to build strength.
4. FOCUSING ON THE SCALE
My scale has been collecting dust since last year. I have ditched the scale and I no longer use it as a metric for weight loss. While it may be necessary for some, it is not the only way to measure weight loss. It is important to remember that weight can vary a couple pounds from day to day due to hormonal changes, lack of sleep, fluid retention.
So it is best to take biweekly photos, and take regular measurements of your arms, waist, hips, thighs and belly. I personally notice a difference when my pants are looser.
5. NOT EATING ENOUGH PROTEIN
As hard as it is, it is super important to eat enough protein. Many people who are trying to lose weight are not eating enough protein. By eating foods that are rich in protein you will reduce your appetite, feel fuller, increase metabolism and help gain muscle. I now prioritize protein and in fact it is the only macro that I do keep track of. So make sure every meal includes at least one high-protein source.
You can use this calculator to determine how much protein you should be eating every day.
6. LABELING FOOD AS GOOD OR BAD
Labeling foods can often lead to questioning yourself and may put you in a constant cycle of shame. This mindset can be detrimental and hinder many of your fitness goals and make it harder to look after your body. ALL foods can be enjoyed and you can still lose weight. You can benefit physically or emotionally from all foods. So go in moderately on that caramel souffle and think of it as being good for your mind and soul.
7. CONSTANTLY DIETING
Ditch the diet. Diets don’t work. Eating healthy and working out is not something you do for 30 days and then stop. You do it for a lifetime. Furthermore, restricting calories will slow your metabolism, experience muscle loss and cause your body to hold onto fat. Once I ditched the dieting mindset and started listening to my hunger cues, I saw lasting results. When you start viewing food as nourishment and fuel, you will be more inclined to choose better food choices for your body. You can enjoy savory meals and drinks and still lose weight.
8. TAKING SUPPLEMENTS, DIET PILLS AND TAKING DETOX DRINKS
These diet pills, supplements and detox drinks promise one thing. A metabolism that is wrecked and a host of other ailments. You cannot lose ten pounds in one week with that detox drink. If it sounds too good to be true it most likely isn’t and will do more damage in the long run. We have organs such as the liver to naturally detox the body of any unwanted substances. Just please don’t buy into those marketing gimmicks. Everything you need to lose weight is in your refrigerator and cupboards already.
9. CONSTANTLY SNACKING
Don’t reach for those 100 calorie snack packs, in between your meals. While snacking can help some, it can hurt others and can actually stall your weight loss. Not only does snacking rack up unnecessary calories it keeps your insulin levels elevated. When your insulin levels are always elevated your body stores onto more fat. You should only snack if absolutely necessary to get you to the next meal. Here are some healthy snack foods for weight loss. If you feel inclined to snack try drinking water or tea.
10. UNREALISTIC GOAL SETTING
When you set unrealistic goals you’re setting yourself up for failure. If you don’t reach those goals, you may be more inclined to give up. So set small, smart attainable goals to make changes that will last you a lifetime and build habits that will last you a lifetime.
Instead of trying you change your entire life overnight, work on building small healthy habits that you can keep up with day after day until you don’t even have to think about it.
Once you start changing your mindset, and nourishing your body with whole foods I promise you everything else falls into place. Stop obsessing over your image and calories and just focus on eating foods that make you feel good inside and out. Eat foods that you love in moderation, do exercises that you love , listen to your body and trust the process. Moderation, patience and consistency goes a long way and can lead to happier and vibrant you.
