Stop Sabotaging Your Own Workouts!

When it comes to workouts & weight loss, there are so many countless changes you can make to accelerate the process.

Even seemingly innocent changes — like increasing the amount of physical activity you do — can cause a chain reaction that might end up affecting the quality of your workouts.

The most common changes people tend to make to their lifestyle?

Eating habits.

Be Careful of What You Eat (Or Don’t Eat)!

Some of the things you eat (or purposely skip eating) might be unknowingly harming your workouts!

It’s not your fault, don’t worry!

That’s why we’re here, to help you spot these mistakes and fix them so you can start effectively losing weight once more.

Here are the 7 Most Common Eating Habit Mistakes & How to Fix Them:

Mistake #1: Dehydration

This is a very common problem, especially if you’re menopausal. With estrogen decline, your body’s ability to store water also takes a hit.

Fluids are important because they are important for the body’s metabolic functions that produce energy. The less water you drink, these processes slow down as well, leaving you tired and sluggish.

How to fix: Aim to consume about half of your body weight in ounces of water. So, if you weigh 150 pounds, you should drink 75 ounces of water a day. Spread your intake throughout the day to put less stress on your kidneys.

Mistake #2: Avoiding Carbs

Ok this is a touchy subject. Carbohydrates have gotten a bad rep lately, causing many women to cut them out of their diets.

However, when you start restricting carbohydrates, you lose fuel that’s so important for any exercise, which can lead to harder workouts. If it feels harder, returning for subsequent sessions is going to feel even more challenging.

How to fix: Instead of refined carbs like white bread, pasta, rice, crackers, and baked goods, choose whole-grain options which have more nutrients and provide longer-lasting fuel.

Mistake #3: Not Enough Protein

This is the most important nutrient for workouts. It is the essential building block of your body, and helps with muscle growth and repair.

As we age, we tend to lose muscle mass and strength, making exercise more challenging. We also tend to require more protein for body maintenance and repair the older we get.

How to fix: Make sure you’re getting enough protein every meal. Try including protein-rich snacks if need be.

Aim to eat at least 20 grams of protein with each of your three meals.

For snacks,try some cottage cheese or peanut butter with fruit, bean dip or hummus with veggies or on whole-grain crackers, yogurt with fruit, or tuna or chicken with mixed greens.

Mistake #4: Consuming Too Little Calories

Calories = energy. You get your calories from the food you eat, so the fewer calories your body absorbs, the less energy you will have for your workouts.

We know skipping meals and cutting out food groups are popular changes that should work, but depriving yourself of food can make you feel hungry and tired throughout the day, which can lead to lower quality workouts and late night suppers.

How to fix: To ensure you get enough calories while not overeating, pack your plate with nutrient-dense food like lean meats, fish, poultry, whole grains, fruits, vegetables & healthy fat.

Mistake #5: Going in Empty

If you haven’t had something to eat for about 2 - 3 hours, you might find it harder to do any form of physical activity. To make sure you can perform at your optimum level, you should aim to not go long periods on an empty stomach.

How to fix: Have a small carb snack with a little bit of protein 30 to 60 minutes before exercising. Good choices include half an apple or banana with nut butter, yogurt, whole-grain crackers with bean dip, or carrots with hummus. Don’t overeat.

Mistake #6: Imbalance Meals

Different foods contain different nutrients. So, if you’re avoiding some food or eating the same kind every day, you’re missing out on so much goodness.

A diet focusing only on carbs and protein will make you miss out on antioxidants & anti-inflammatory nutrients fruits and vegetables can bring.

How to fix: Make sure you include natural, whole foods into your diet, especially fruits and vegetables. A good rule of thumb is that the more colorful your plate is, the better.

Mistake #7: Too Much Sweetness

Even if you’ve cut out the usual suspects like candy and soda, there are foods that have a surprisingly large amount of hidden sugar inside them.

Cereals, yogurt, condiments, energy bars and beverages are the most common offenders that contain added sugars, which may worsen menopausal symptoms like weight gain, fatigue and hot flashes — all symptoms that can make working out extra hard.

How to fix: Make sure you read the labels before eating or drinking. Limit the amount of “added sugars” to 20 grams a day. If it doesn’t specify the amount of added sugar, look out for the many aliases like sucrose, fructose, glucose, agave nectar, barley malt, brown rice syrup, dextrin.

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