It sounds simple: obtain and maintain a healthy weight, exercise often and eat right… but heeding this important advice is much harder than we think. Despite our best efforts, a slip-up here or there can seriously sabotage our goals. Here are some common mistakes that could be getting in the way:
Mistake 1: Not doing the math
If you want to lose weight, you have to regularly burn more than you eat. The problem is that most people don't have an accurate idea of how many calories they are consuming versus how much they are expending.
How can you get a better idea of how much you're consuming? Paying attention to nutrition labels is just the first step — portion size is often the culprit. Measuring your food so you can get an accurate idea of what a serving looks like can really help. That means getting out the measuring cups and buying a set of digital scales and using them, for every meal. (At least for a little while — soon you'll be able to "eyeball" portion sizes). Learn what a serving of meat or bread looks like, and how much butter or salad dressing you should be using. The amounts may surprise you.
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On thefitnessside, it's also important to understand how many calories a workout actually burns. Forget the numbers on the digital display — they're often not accurate.CalgaryCorporateFitnessutilizes an excellent on line program, Training Peaks where we give our clients the ability to track their meals and workouts. This really helps give perspective as to how much your daily activities and calories really add up to.
Mistake 2: Ignoring what you drink
It isn't just food we need to worry about. While we're working, socializing or relaxing we may be sipping away more calories than we realize — especially during the hot summer months when we take in more fluids. If you're paying close attention to the numbers, everything that passes through your lips has to figure into the calculations.
For instance, if you drink three cups of coffee with cream and sugar each day (that's 225 calories), you've already undone all the calorie-burning benefits gained from a moderate exercise session. Frozen coffee and tea drinks can range from a "modest" 150 calories to a whopping 650 calories and 30 grams of fat.
Fruit juices, though healthier than soda and sugary drinks, can also pile on the calories. Worse yet, an evening of alcoholic beverages can net as many 300 – 600 calories alone.
So what should you drink? Water, and lots of it — especially when you're "mindlessly" drinking in front of the computer or TV.
Mistake 3: Focusing on cardio
Bad news: We start to lose muscle after the age of 30, and we'll lose roughly one third of our muscle mass between the ages of 50 and 80 if we fall prey to inactivity. Cardiovascular exercises are important, but the heart isn't the only muscle that needs attention.
Strength training builds muscle, helps to improve balance, increase flexibility and support the bones, joints and tendons.
Building muscle is also important for weight loss. Why? It will give your metabolism a boost. Replacing fat with muscle means your body will run more efficiently and burn more calories (even when you're resting).
And perhaps the best benefit of all: Strength and energy are great motivators. When you feel better, you'll be able to do more and you'll want to do more.
Mistake 4: Getting sloppy
When it comes tofitness, it's all about form. It's essential to make sure you're doing an exercise properly to get the full benefits and to avoid injuries that will set you back. Common mistakes are;
-Not using the right muscles.
-Rushing through exercises.
-Not adjusting the equipment.
-Using old exercises.
How can you avoid the problems? Take a class or arrange some time with a personal trainer to learn the right moves. Don't be self-conscious — the whole point is to have an expert on hand to correct your posture and movements while you're still learning.
Mistake 5: Giving into guilt
You had to eat that generous helping of pie because your mother-in-law made it from scratch. You had to skip the gym because you needed to work late or rush home to spend time with the family. You had to have that second portion because it would have been rude or awkward to say no, and you didn't want to be a bad guest.Don't worry about hurting other people's feelings all the time! It's your health, and you have to take care of it.
Overall, diet and exercise aren't easy — so why add to the effort with mistakes that can easily be avoided? The investment of a little extra time and energy at the outset will pay off in the long run.
