Weight loss is all about consistency – in food choices, gym trips, and hours of sleep. Consistent good habits can keep your weight loss steady. Your focus should be on building those healthy habits that will also help maintain your weight in the long run.
However, taking those healthy habits to the extreme can sometimes backfire for weight loss. Some glorified habits that are often promoted by the fitness community may actually be sabotaging your goals.
Here are some habits to steer away from, although they’re made out to be “healthy”:
Overworking yourself at the gym
Too much of a good thing is actually a bad thing – including exercise. Lifting and running every day without rest days can have adverse effects on your weight loss. Overtraining can increase your cortisol level, which can actually cause weight gain. Along with messing up your hormone levels, exercising too much also works up quite an appetite. The more energy you burn, the more energy need to consume. But by rewarding yourself with huge meals after your constant workouts, you may be underestimating your net calorie intake. It’s important to incorporate rest days into your routine for your weight loss, muscles, and mental health. You don’t need to feel exhausted all the time to lose weight.
Skipping meals for weight loss
No, you don’t need to miss out on your morning cereal to lose weight. Researchers found that people who skipped breakfast ended up eating the same number of calories they would have eaten if they had breakfast. They also found people who didn’t eat until midday were less active. So really, it’s a matter of your goals. However, one registered dietician noticed that “breakfast skippers tend to fall short of their recommended servings of important foods like veggies, fruit, lean protein, and healthy fat.” Some people who skip meals – and not just the “most important meal of the day” – end up overcompensating for it and consume more calories during the day, hindering their weight loss.
Weight loss supplements
Some supplements and detoxes are undoubtedly effective for short-term weight loss. However, they may not be the best option if you’re looking for long-term results. For a short time, supplements and other products can decrease blood pressure, blood sugar levels, and cholesterol. But like we said, weight loss is about consistency. The best way to follow healthy diets that will last a lifetime is to base them off real, filling food. With a diet full of fruits, vegetables, and protein, you’re sure to fulfill your optimal calorie intake for weight loss – all while getting the nutrients you need to be healthy in all aspects of your life.
Eating too much healthy food
You heard that right – eating too much healthy food can cause weight gain. Some people end up splurging on processed food because it’s branded as ‘healthy’ – like protein shakes, rice cakes, and more. In reality, any food is healthy in moderation – even your sweet cravings. Contrary to popular belief, having a piece of chocolate or a donut once in a while won’t kill you. Nutritionists suggest adhering to the “90/10 rule”: 90% healthy, 10% fun. Squeezing in three or four cheat meals a week can make your diet more psychologically sustainable without sacrificing any results. In an attempt to shun even the smallest dose of sugar, people often turn to ‘healthy’ alternatives like nuts and granola. In reality, those can end up having just as much sugar and be even more-calorie dense than that piece of chocolate. Moral of the story: just eat the chocolate. Just like one salad won’t make you skinny, one cheat meal won’t make you fat.
Navigating through weight loss can be tricky – but the trainers at Thrive Fitness Atlanta are here to guide you through it. With personal training and nutritionist services, our staff of experts offers the knowledge you need to build healthy habits and avoid unhealthy ones. Email firstname.lastname@example.org today.
Don’t just sit there. The research is out there and the statistics are in. Beyond the obvious facts that sitting or lying down for long periods can cause back pain and decrease muscle, there are significant risks to your health. Each should be a strong motivator to get up and active!
The Health Risks of Physical Inactivity:
- High Blood Pressure
- Higher Risk of Obesity
- Decrease in Skeletal Muscle Mass
- May Increase the Risk of Certain Cancers
- Increased Risk of Cardiovascular Disease
- Elevated Cholesterol Levels
- Coronary Heart Disease
- Contributes to Anxiety & Depression
Tips to Get Active at Work:
For many who have a job behind the desk, it’s important to incorporate movement into your daily routine. Here are a few tips from the trainers at Thrive Fitness:
- Each hour, get up from your desk to walk or stretch.
- Incorporate a yoga ball into your seating to reduce strain on your back.
- Try a standing desk, treadmill or bike desk vs. a traditional desk or cubicle
- Turn your lunch break into a fitness break. Visit your gym or stroll the streets near your office to clear your lungs, maintain or build muscle and improve circulation. (By the way, this is a naturally effective way to boost your mood, focus & energy too!)
- Wear a FitBit, Apple Watch or other fitness / app technology that will keep you informed on your daily activity and steps to help keep you accountable.
- Take the stairs instead of the elevator or escalator
- Don’t eat at your desk (or at home on the couch)
- Try “movement meetings” with team members or family – take a stroll down the street or a nearby park instead of a meeting room.
- Walk or bike to work (and when running errands)
Getting the Proper Amount of Exercise
When at home and on weekends, here are some great tips to ensure you’re getting the right amount of exercise and activity in your life.
- Limit TV & Smartphone time (this includes television shows to video games)
- Partake in exercise & leisure activities 4-5 times per week. (Gym time, swimming, walking, running, sports, yoga, biking… to get your heart rate pumping and rev up your metabolism).
- Don’t take the “lazy” way out. Every day can benefit from simple activities such as walking the dog, doing household chores, running errands, taking stairs and more.
On top of all the benefits of exercise and being active, rest easy knowing the efforts will help you sleep better, slow aging, enhance your mood and libido, speed up your metabolism, boost immunity and you’ll have fewer health issues throughout your life.
Take the first, important step into fitness. Contact Thrive Fitness for a free consultation. Thrive Fitness offers personal, partner and small group training, body-scan technology, on-site nutritional guidance, specialized training for athletes to seniors and more. Learn more at www.ThriveFitnessAtlanta.com.
Healthy Date Night Ideas:
Instead of staying in for Netflix and chill, your health (and partner) will thank you for getting out and being active with these healthy date ideas. Burn some calories and experience a great time with any one of these fun outdoor activities:
Hop on your bikes – or rent from your nearest shop – and cruise to your favorite restaurant for a healthy dinner al fresco. An hour of biking burns about 380 calories, so riding home is a great way to burn off a few of those dinner calories! Or, be tourists in your city; two wheels is a great way to explore and discover places you wouldn’t by car.
2. Stand-up Paddleboard
Stand-up paddleboarding (SUP) is a perfect way to get out on the water on a warm summer day. Not only is it a blast, it’s also a fantastic workout; an hour burns about 250 calories. To really challenge your balance – or each other – try a little yoga on your board or see who can paddle across the lake the fastest!
3. Lawn Games
Liven up an evening date with some lawn games! Bocce ball, bags, volleyball, badminton, or Polish (ladder) golf are all fun options sure to bring lots of laughs while burning a few calories!
4. Mini Golf
Who doesn’t love a fun round of mini golf?! Get the (friendly) competitive juices flowing and challenge your partner to a round and burn about 100 calories an hour. Loser buys dinner!
5. Farmer’s Market
Switch it up with a morning date to your local farmers market. Grab a coffee or tea when you get there, and stroll hand-in-hand through the aisles of fresh produce and goods. While you’re there, you’ll learn more about your partner’s likes and dislikes. Get adventurous with your food and pick up some tasty goodness to make a healthy lunch together.
6. Outdoor Yoga
Yoga under the sun brings savasana to another relaxing level. Many parks offer outdoor yoga classes throughout the spring and summer or simply enjoy your own yard. (In fact, yoga is a great way to multiply the benefits of your daily workout regimen helping stretch joints, and reduce stress and anxiety). A yoga date is a great way to relax and unwind – 30 minutes of vinyasa yoga burns up to 130 calories.
Work together as a team kayaking out on the water. Pack a healthy lunch – make sure it’s in a waterproof container! – and stop ashore for a picnic. You’ll likely burn it off, as an hour of paddling burns close to 300 calories!
At Thrive Fitness, we believe in the importance of keeping active both in and out of the gym. Contact us today to kick start your diet, ramp up your training or introduce you to an exciting new way to workout and train. Email us at email@example.com.
What’s your favorite healthy date night?
Life Fitness Hacks:
Little things can make big differences on your fitness journey.
Here are some little adjustments that can make an improvement to your health even when you’re not at the gym!
Incline instead of Flat Treadmill
In a perfect, outdoor world, flat roads rarely exist. (Sorry, midwestern readers!) Add some hills to that treadmill run by cranking up the incline, and feel the muscle-building burn!
Bike to work instead of driving.
Obviously, this won’t work for everyone, but if your office is only a few miles away, bike to work to boost endorphins before the workday starts! (Paying for gas is no fun anyway.)
Warming up instead of Rushing Right to It
We know that barbell looks tempting. But before hitting the weight rack, do an active warm-up to loosen up limbs and get the most out of the workout. Working smarter- not harder!
Standing instead of Sitting at a Desk
How often does someone complain about having to sit in a cubicle all day? We have a simple solution (no college degree required) … stand. There are more health benefits, and it’s free.
Exercise Ball instead of an Office Chair
Okay, we get it. Some people really don’t want to stand at their cubicle. So, stay seated, but on a Swiss ball! It can help with balance and building a stronger core.
Hit the Gym instead of Napping
Tired in front of the TV? Hit the gym. It provides a big boost of energy and burns calories. Get into this healthier mentality now and you’ll find that it will be so much easier in future.
Use the Stairs instead of the Escalator / Elevator
We’ve heard the tip a million times, so here it is for the millionth plus one. If the option’s available, go the old-fashioned route and climb the stairs to burn some extra calories. It’s a great cardio, glutes, quads and hamstring workout!
Plan Active Dates instead of Dinner and a Movie
Save a night at that French restaurant for retirement and go on a fun, active winter date with a special someone. Sledding or hiking can be just as intimate as duck confit, and it sneaks in a hill-climbing workout, too. There is a long list of activities that you and a partner can experience together.
Parking Farther Away instead of Getting A Spot Up Close
There’s no need to circle the parking lot five times looking for the perfect spot. Just park further away and walk the extra 100 feet to the store. All those little trips add up and will help your fitness all that more.
Hands-Free Running instead of Holding Handles
Hands off! On the treadmill, don’t rely on the handlebars. They take some of the stress off the body and make that workout less challenging. You’ll be burning more calories with this simple swap.
Thrive Fitness presents the most experienced team of trainers in the region. We’re here to guide you towards healthier living in and out of the gym. Contact us today to learn more about one-on-one or small group training; as well as nutrition advice at firstname.lastname@example.org.
Have any healthier idea swaps to you’d like to share with others? We’d love to hear them.
Tell us your healthy swaps with us below.