Most common nutrition mistakes
Rachel Cosgrove • September 10, 2021
#1 Mistakes made when it comes to watching what you eat, adapted from The Female Body Breakthrough
- Starving their bodies. Why is it that so many people have it ingrained in their heads that they have to starve themselves to look the way they want? Is it because they get a sense of satisfaction when they skip a meal or only have sprouts or lettuce thinking they have so much self-control? Maybe. But what they should know is that they are starving their bodies right into a cycle of storing fat, losing muscle, and wreaking havoc on their metabolism. This is the last thing you should do if you want to look like a fit chick. More often than not I hear this from my clients when I talk about their nutrition, “This is too much food! I can’t eat all of this! How am I supposed to lose weight eating all of this food?” I tell them to give it a try and guess what? They become believers because their metabolisms increase and they burn fat! Picking up what I’m putting down? Do not starve yourself!
- Eliminating fat. Most people have done it- counted our fat grams. I remember keeping track of every fat gram and not letting myself eat more than 15 fat grams a day. Dietary fat and body fat are two different substances. You don’t eat fat and it gets turned into fat. That’s not how it works. You must include good quality fats throughout the day. This is so important for your hormones, fat loss and overall health. Increasing your Omega 3 intake(the fats found in fish, olive oil, avocado, nuts) has been shown to boost your bodies fat burning ability. Do not be afraid of fat.
- All or nothing thinking. Thinking in on or off, good or bad foods is very common. Either on a diet super strict and focused, or OFF the diet and binging on foods they shouldn’t be and beating themselves up over and over again. I see this all the time. It is either one or the other.
- Having a fear of carbohydrates. Most carbohydrates are not the enemy. Certain kinds of carbohydrates are bad and you should avoid them or at least be mindful of when you have them. Fruits and vegetables are carbohydrates that you can have at any time during the day. Eaten with some protein, these produce picks are a perfect healthy food. Starches such as oatmeal, rice, and the other whole grains listed on the grocery list are perfect for breakfast or for the meal after your workout. Don’t be afraid of these carbohydrates especially post-workout. You need to refill your glycogen levels immediately following your workout. Eat your carbs- just the right kinds at the right times! Remember, it is the high sugar, highly processed carbs that you need to keep to a minimum.
- Not planning or preparing. Especially for women it is hard to put themselves first. Women are caregivers by nature and take care of everyone else. Problem is when they don’t take care of themselves they cannot give their best to everyone else. To be fit you have to take the time to plan and prepare your meals. You cannot leave it to chance. You don’t become fit by chance. As the saying goes- Fail to plan, you can plan to fail!
Exercise Science Blog
"I was lazy, felt chunky and miserable that none of my clothes fit..."
Calling all Athletes (remember if you have a body you are an athlete!)
I've got a question for you:
Are you regularly crushing goals - or are you like most people, getting crushed instead?
Overwhelm, mis-directed energy and poor planning are a few of the cornerstones of failure - but the biggest reason we fail?
MINDSET.
Yup. When they say, “IT’S ALL IN YOUR HEAD!”... they’re right!
Looking back at doing the research for my very first book "The Female Body Breakthrough", I learned the science behind mindsets that set the stage for positive, lasting change - and mindsets that prepare you to fail - before you even start.
