- Skimping on healthy fats. Healthy fats (olive oil, avocado, walnuts, almonds, flaxseed, salmon etc.) not only help you feel fuller longer but also decrease inflammation in the body.
- Always doing the same thing. You can’t perform the same exercises over and over and expect the same results. To see better results follow the FIT principle: vary the Frequency, Intensity or Time.
- Eating gluten free packaged goods. Just because its gluten free doesn’t mean its good for you. There is nothing healthy about gluten-free cakes, cookies, pizza crust and chips. View them as treats and enjoy them on occasion.
- Eating the same thing everyday. Even the healthiest diet needs a little variety. Just like you should change up your workouts, diets should be varied to include different nutrients as well.
- Thinking all green juices are healthy. Some green juices have up to 50 grams of sugar….that’s more than a soda! Remember, sugar is sugar, even if it’s fructose, the natural sugar in fruit. When making or ordering your green drink, always use less fruit and more veggies.
- Giving into your energy drain. A top excuse for not working out is, “I’m too tired.” Fake yourself out and go walking for 10 minutes. I’m willing to bet you will go longer.
- Only doing cardio. Ever wonder why you spin 5 days a week and still can’t lose weight? It’s because we begin to lose muscle starting at age 30. Strength training builds muscle, which increases our metabolism and burns more calories. Cardio is a good thing, but don’t make it your only thing.
- Eating too much sodium. The average American eats about 3,400 milligrams sodium a day. The recommended amount is 1,500-2,300 milligrams a day. Too much sodium in your diet can cause high blood pressure, which, in turn, can lead to heart attack and stroke. Cut back on table salt, processed foods, cured meats, condiments and dressings to help reduce sodium intake.
- Giving exercise too much credit. You can’t out exercise a bad diet. Just because you worked out doesn’t mean you can eat whatever you want. When it comes to weight loss your diet needs to be on point. This is especially true for people just starting to workout, because easy to moderate physical activity doesn’t burn a whole lot of calories.
- Eating only egg whites. Egg whites alone lack many of the nutrients that are found in the yolk. Egg yolks contain antioxidants; B vitamins, vitamin A; iron; selenium; biotin; phosphorous; choline; and other nutrients.
Furthermore, a solid body of research shows for most people, the cholesterol in eggs have a very small effect on total cholesterol and harmful LDL.
