1. Consuming sports drinks during or after your workout.
Sports drinks are filled with electrolytes and help replenish those lost in sweat. These drinks do have their place, I’m not knocking the completely and as always some are better than others, but unless you plan to spend more than 90 minutes in hot humid conditions, they are not necessary. Chances are you are working out in a climate controlled area for less than an hour and a half, so water should suit you just fine.
The carbohydrates in a sports drink are designed to refuel your body when you cannot stop to eat. If your muscles don’t need the added fuel, you could be doing yourself more harm than good. According to the American Heart Association “Women should limit sugar intake to no more than 6 teaspoons per day (about 30 grams). Men should limit sugar intake to no more than 9 teaspoons (about 45 grams). Just one 20-ounce bottle of your average sports drink means females are consuming a surplus 36 grams of sugar!
2. Not Eating After a Workout Because You’re Afraid to “Eat Back” What You’ve Burned
Yes, it is true that you can eat more than your body needs after a workout preventing it from shrinking your fat cells, but finding the right balance of healthy foods to shrink those cells is essential. After a workout it is important that you repair the muscles you have worked in order to see the results you want. Training will only take you so far, you also have to let your body heal properly after a workout too. Doing so will help repair torn muscles, boost your metabolism, and allow you to become stronger and more toned. Your goal should be to deliver the right nutrients (and the right amount of nutrients) to your body so it can heal and properly recover instead of depleting its other recourses.
3. Eating too Much After a Workout Because you Have Earned it
On the contrary, eating too much or the wrong types of food after a workout can be just as damaging to your health (and your goals) than not eating. Working out is not a means to justify eating whatever you want. A good hard workout is not a license to sit down to a big plate of pasta, or enjoy a dessert every night. While these treats are nice to have every once in awhile, and to be honest with you won’t make it or break it, having them too often and too much could be sabotaging your goals and your overall health.
4. Selling yourself Short
It is recommended by The National Academy of Sciences that we get an hour of physical activity every day to lose weight (30 minutes for maintenance). The Centers for Disease Control and other organizations say we need to exercise for at least 30
minutes, several days a week. Whether you are working out for an hour or 30 minutes the point is to make sure you are doing something, and hopefully you can also find an exercise that brings you joy. No matter what your exercise of choice is, make sure you are continuing to push yourself. Going that extra step, adding that extra pound, or moving a second quicker each time you workout means your body is growing stronger. If progress is in your sights, this is something you should practice. The body is capable of many things, so listen to it, push yourself to your limits (not someone else’s….comparison is a thief of joy) and
tell yourself one more. You can achieve what the mind believes.
5. Fats: Eating too Much, too Little or the wrong Kinds
We’ve all heard the recommendations from health and fitness professionals alike to include good fats such as avocado, raw nuts, seeds coconut and olive oil in our diet, but despite their efforts our American culture is still is afraid of fat. We have to get the notion out of our heads that fat is making us “fat”. Fat is not always “fattening”, in fact getting in enough good fat is essential for sports nutrition and weight control. Fat helps keep the stomach full longer by delaying stomach emptying. Not only that but it helps boost antioxidant absorption (known to fight free radicals in the body) and increases the metabolic rate allowing you to burn more calories
There is a healthy balance though when it comes to consuming fats. Too much of a good thing is rarely a “good thing.” The same goes for fat consumption. The amount of fat you need each day depends on your calorie needs. The Institute of Medicine recommends adults consume between 20 to 35 percent of their daily calories from fat. Fat provides 9 calories per gram. For example, you’d need 36 to 62 grams of fat when consuming a 1,600-calorie diet per day, 44 to 78 grams if eating a 2,000-calorie diet per day and 58 to 101 grams of fat when consuming 2,600 calories per day. Specific calorie needs are based on your size, gender and activity level.
This doesn’t mean you should be afraid of fat, often nonfat , low fat, and reduced fat foods are far more unhealthy. These products are highly processed and contain many other harmful ingredients to the body (more on that later). The point being, reducing your body fat does not mean eating no fat. Don’t be afraid to add almond butter to your smoothies, or oatmeal, dress your salads with a homemade olive oil vinaigrette or avocado, and stir fry your veggies in some delicious coconut oil. Choosing the right fats and the correct amount could be the key to seeing those results you have been working so hard to achieve.