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.
7 Tricks Athletes Use to Get the Perfect Night’s Sleep
Getting a good workout in the gym can sometimes leave you feeling overstimulated when it comes to going to bed. World-famous athletes owe a lot of their success to their training coaches and also to their sleep coaches. If you’re having trouble falling asleep, here are some tricks and tips gathered from sleep coaches.
Go To Bed Correctly
Sleep is measured in 1.5-hour cycles. During one cycle, a person’s body passes through all the stages of sleep needed to restore it. For an adult, it’s best to sleep 5 cycles. The best way to get enough sleep is to draw up a timetable:
Get up at 06:30am – Go to bed at 11:00pm
Get up at 07:00am – Go to bed at 11:30pm
Get up at 08:00am – Go to bed at 12:30am
Get up at 09:00am – Go to bed at 01:30am
If you can’t go to bed on time, it’s best to wait 1.5 hours as it’s better to wake up at the end of your sleep cycle rather than in the middle.
Sleeping in Fetal Position
Turning on your right side during your sleep helps your heart work normally as it’s larger part is located on the left side of the chest.
Don’t Sleep on Your Stomach
In this position, you have to sleep with your head tilted up. This makes your neck muscles press on the arteries that go to the brain which, in turn, receives less blood. Sleeping like this can leave you with a headache.
Set the Temperature To 60-65°F
A high-temperature risks dehydration by morning, and can lead to an uncomfortable sleep of tossing and turning.
Choose the Correct Bedroom Items
Choose items that benefit you- a low pillow, a microfibre blanket (adapts to body temperature), the stiffness of the mattress, etc.
Make the Bedroom as Dark as Possible
Turn off the lights, close the curtains, and even cover up the illuminated displays and buttons on your devices.
Eat the Right Food
Don’t consume caffeine and fats in high sugar or fatty dishes that take a long time to digest, thereby raising your body temperature.
Wind Down Beforehand
Avoid any cardio, stimulating activity, or technology at least two hours prior to sleeping. That means no Facebook too!
Watch Your Stimulant, Over-The-Counter and Pharmaceuticals Intake
Two primary causes of insomnia, especially in athletes are
- The use, overuse or late-day use of stimulants and pre-workouts
- Side effects from OTC and pharmaceutical medications.
When taking stimulants (coffee, preworkouts, etc.) be sure to give your body a solid eight hours to flush out them out of your system before bedtime. With OTC (over-the-counter) and pharmaceutical medications, try taking them earlier in the day, or seek alternatives that may have reduced side effects.
When it comes to training and athletic excellence remember rest and recovery are essential to your training. Thrive Fitness specializes in training for all types of athletes – from high school to professional sports. Train for peak performance, email us at email@example.com.