When trying to live a healthy lifestyle in a maintainable way, it can be difficult to find a balance between overdoing it and not doing enough. Most of the time we do not do enough to see results and we do not realize the little mistakes we make that can be hindering progress. Of course, before changing your diet it is advised to discuss this with a health care professional to be sure it is healthy. Here are the Top 5 Healthy Living Mistakes:
1. Not Eating Enough Protein
Protein is an essential part of our diet, but it can be difficult to consume an adequate amount. It is important to eat enough quality protein throughout the day to support muscle growth, repair tissues, and to keep us full and satiated. Increasing protein intake will lead to an increase in muscle mass which increases metabolism. If you are physically active, it is even more important to eat enough protein to ensure you are fueling your body appropriately. Eating when you feel hungry and ensuring each meal and snack contains protein is the key to keeping satiated and energized all day long.
2. Liquid Calories
This is a sensitive subject for some as some of us love our Starbucks. The sad truth is some Starbucks drinks are just not on our side when it comes to health. For example, the Carmel Macchiato is the most popular item on Starbucks Menu. This drink has 250 calories in a Grande size as well as 22 grams of sugar. 250 calories may not seem like a lot, but if you are on a health journey this could be a huge chunk of your daily intake and it will not fill you up at all. This could lead to mindless snacking when the sugar crash hits. You can still have the same effect of the Caramel Macchiato by swapping for nonfat milk (or a non-dairy option) and only adding in one pump of carmel syrup.
3. Not drinking your water
Staying hydrated is essential to health. Drinking water ensures that your hunger and fullness cues stay on track and keep you satiated. There have also been studies done that say it may also stimulate your metabolism. This will help maintain your weight and allow for more energy expenditure during your workouts. Staying hydrated also ensures your workout quality is at your highest capacity by allowing better recovery in the body and muscles.
4. Skipping Meals
Skipping meals is a huge mistake when it comes to health and energy levels. Not having proper meals can lead to a huge hunger spike which then makes us eat a bigger than normal serving when we do eat. This will cause us to eat a surplus of calories and overeat. Also, eating every 2-3 hours allows the body and muscles to properly recover because they are always being fueled. This causes our body to build more muscle and increases the body’s resting metabolism leading to increased energy expenditure. The moral of the story is: eat your meals.
5. Not Moving Enough
Moving around just a little bit more throughout the day can have benefits you might not realize. If you are beginning your fitness journey, skipping the gym is totally fine if you prefer to walk or do another activity; as long as it gets your heart pumping. Some people at work choose to have a walking pad or go on walks during lunch their break. Walking instead of driving, taking the stairs instead of the elevator, and even just spending more time standing up throughout the day will increase your daily expenditure and keep your body in a healthy state. It can also help alleviate gastrointestinal issues if this is something you struggle with.
If you have been feeling stuck in your health journey, try out some of these tips to enhance your progress. Ready to take control of your nutrition and health goals? I'm here to support you every step of the way. Enjoy a complimentary nutrition intro session for all new clients – click here to book your session today.
If you prefer to learn at your own pace, check out my online course, "8 Steps to Healthy." This comprehensive program includes video lessons, an eBook, and a workbook to help you build lasting, healthy habits that help you gain confidence in your food choices. With self-paced learning, you can move through the course at a speed that works for you. For any questions, feel free to reach out at firstname.lastname@example.org or learn more about the course by clicking here.
For more nutrition insights, be sure to catch my podcast "RDs vs BS" on Apple Podcast, Spotify, or at www.rdsvsbs.com. Stay informed and empowered on your journey to better health!
Written by marketing assistant: Gabby Romero