Health is an interesting beast in that it’s relatively easy to feel like you’re doing more for your health while it’s considerably more difficult to see the benefits of those results. What makes it so complicated? Well, a number of things, but one of the top culprits is doing things to sabotage your health without realizing it. That’s right, in your effort to get healthy and fit, you may actually be doing your body more of a disservice. Review this list to make sure you aren’t doing anything to sabotage your health.
1. Eating Too Little
I know, you’re cutting calories, and it seems like the less you consume the better, right? Wrong! The problem is when you cut too many calories, your body reacts in a negative way. First, it starts thinking that it needs to hold onto calories because it’s not getting all that it needs. Your body holds calories as fat…
Additionally, you’ll completely whack out your metabolism, as in make it so slow it may hardly function. This again makes it much more difficult to lose fat and gain muscle. And, when you’re eating a diet very low in calories, you’re more likely to binge or even give up. Instead aim for 1300 to 1500 calories a day if you’re a female, and 1900 to 2100 calories a day if you’re a male.
2. Eliminating Entire Food Groups
This one is a difficult one for me to admit because in the past, I’ve dropped carbs from my regular intake and had really great results. The goal here isn’t to completely eliminate a food group but to focus on a balanced diet that focuses on the foods that help your body perform at an optimal level. So, for me, I don’t need many extra carbs to have plenty of energy, feel full, and meet my weight goals. My husband, on the other hand, needs a variety of carbs to keep his energy up and his stomach full throughout the day.
The problem with eliminating food groups lies in not getting the appropriate amount of nutrition you need. This practice can also lead to binging or even rapid weight gain when you reintroduce the banned food. Try to focus on a diet that helps you feel good throughout the day and doesn’t make you feel deprived.
3. Overestimating Portions
Guiltily raises her hand…Yep, I’m definitely guilty of this one. This sabotage is one that a lot of us deal with. Whether you’re just watching your portion sizes or counting calories, you’re likely overestimating if you haven’t been in the habit of actually measuring things. The problem here is that you’ll pack in extra calories without even realizing it…So, focus on eating the right amounts of food to improve your health. I love this pocket-size portion size guide!
4. Letting Loose on the Weekends
You may remember when I considered if you really do gain weight on the weekend…While you don’t necessarily gain weight, you’ll definitely slow down your progress if you allow yourself a complete free-for-all on the weekends. Instead, plan one “cheat” meal and do your best to stick to your plan the rest of the time. Your health will thank you!
5. Neglecting Sleep
You may not realize it, but sleep is one of the primary components in a healthy living regimen. Not only does your body not have adequate time to recover if you’re not sleeping enough, you are also likely to eat in excess of 550 calories if you’re sleep-deprived. Most adults need at least seven to nine hours of sleep every night to maintain adequate health.
If you’ve been sticking to a “healthy plan” for some time but not really seeing results, it may be because you’re unknowingly sabotaging your efforts. Make sure you’re are not defeating your own health plan by doing these things, and you’ll be well on your way to better health in no time!
Have you noticed any ways you’ve been sabotaging your own health? What can you do today to improve your health efforts?