I’ve been accused of being a little clean-food obsessed and I think we all can be at time. Why? because we know that your food decisions really do make a difference in your physique and health. All it takes is one miscalculation in your execution, and suddenly your plan is ruined. If you’ve been left wondering where your game plan failed you, don’t pack it in just yet! Everyone makes mistakes – even the best in the world – at one time or another.
Here are 10 mistakes I’ve made and how I learn to fix them.
Mistake #1: Waiting too long between Meals
Often, work would keep me so busy that I would end up being an hour or two late in eating my meal. If you wait too long between meals, blood glucose levels drop, and when glucose is in short supply, the body begins to break down muscle for energy. The Fix: Get in the habit of eating every three hours. Set your timer on your watch to remind you when to eat. Now, no matter what you are doing, you’ll never forget to eat your meals.
Mistake #2: Cut out all sodium (Zero sodium>)
I used to believe that any amount of sodium (salt) would make me bloated and retain excess water, so I cut out all salt containing foods to avoid looking ‘puffy.’ The truth is, sodium helps regulate the body’s fluid balance, and consuming too little has the potential to initiate water retention. When sodium levels dip too low, it can also negatively impact nerve and muscle function, causing muscle cramps and weakness especially if you are a triathlete, cyclist or runner. The Fix: Adjust your diet to incorporate a moderate amount of sodium. Not only did this help reduce the occurrence of muscle cramps, but it also can make a clean meal plan more manageable by adding more flavor to your food. (Also, try adding black or red pepper).
Mistake #3: Counting all Calories equal
My first ‘diet’ consisted mainly of highly processed foods like crackers, deli meats, frozen entrees and sugar-laden yogurt, “fat-free” snacks, cereal and protein At the time, I believed that ‘all calories were created equal,’ and as long as I counted every calorie, I would achieve the look I was after. Even though I maintained a strict daily calorie intake and worked out regularly, I was skinny fat.” The Fix: Ditch the processed foods for whole foods. Replace sugary foods with slower-digesting complex carbs such as sweet potatoes, oatmeal, brown rice and fibrous veggies; increase intake of lean proteins; and incorporate healthy fats in the form of nuts, tuna and salmon. From my personal experience, within a few months of switching, I began to see drastic changes in my physique, losing more fat while building lean muscle.
Mistake #4: Overindulging during holidays and vacations
Vacations and holidays are viewed as a break from the routine and to some extent they are. Enjoy the holiday treats or vacation pleasures of dining out and trying different and exciting cuisine but don’t overindulge on bad foods. Trust me if you over-indulge – it will show! The Fix: Put together a meal plan that allows for one or two “cheat” meals or treats per week during the holidays and vacation and stick with your plan. You will be able to eat the foods you love, but in moderation. This will not only spur huge improvements in your physique, but also teach you how to live a healthy, balanced life.
Mistake #5: Having “Just a Bite”
Sometimes when I’m eating clean, I sometimes would have a ‘bite’ of my co-workers birthday cake, my significant’s cookie, or a family member’s dessert – foods that weren’t part of my meal plan. Because it was just a bite every few days, I didn’t think it would really make a difference in my physique. When you’re eating clean though, every extra calorie – good or bad – counts. The Fix: Incorporate a cheat meal every week. That one meal may be enough to curb your cravings and it helps you feel less deprived.
Mistake #6: Insufficient Carbs
I believed that in order to lose weight and cut body fat, I had to drastically cut down on carbs – to the point that I almost didn’t have any in my diet. I ended up looking way too lean, because I didn’t realize that eating too few carbs forces the body into starvation mode, and muscles begin to burn their own protein for energy. Additionally, a low carb meal plan is not sustainable. The Fix: Seek out guidance from a health coach or nutritionist, and spend time learning more about nutrition. Once I realized that getting lean was not just about cutting calories from carbs, and then put this notion into practice, my body began to take on a whole new look.
Mistake #7: Extra “Bites” of Good Clean Food
I would have a few extra ‘bites’ of my diet food here and there, but only if I was really hungry. I thought that because these foods were in my diet (clean cheat), and it was only a little extra once in a while, doing so wasn’t a big deal. It wasn’t until seeing pictures of me months later that I realized how the extra food had affected my physique. The Fix: There are going to be times when you’re hungry between meals. To help quell the hunger, chew a piece of sugar-free gum or flavored tea instead of eating. This will help get you through those hunger pangs and wait to eat until your next scheduled meal.
Mistake #8: Carb-loading or pre-workout Carbs
Before I became a health coach and more knowledgeable about nutrition, I believed that consuming high-GI foods [fast-digesting carbs – high on the glycemic index) pre-workout would help give me energy. I would have these carbs with my meal, usually two hours before a workout, and halfway through my workout I would end up hitting the wall. Consuming fast digesting carbs elicits a sharp increase in blood glucose, which in turn caused my insulin to spike. When insulin spikes, blood glucose drops and your energy levels crash. The Fix: Swap fast-digesting carbs for slow-digesting carbs before you work out, and add the fast-digesting carbs to your post-workout shake or meal. Consuming fast-digesting carbs immediately after workouts helps drive carbs and amino acids into damaged muscles and boosts recovery.
Mistake #9: Yo-Yo Calorie Intake or Calorie Slashes
When I first began training, I wasn’t leaning down as quickly as I would have liked to. I cut calories too drastically, which caused my weight to plateau. I felt tired all the time, and had little energy for workouts. The Fix: Use a basal metabolic rate calculator to help figure out the minimum number of calories per day your body needs. Once you knew your BMR, you will be able to calculate and adjust daily calorie needs based on activity level. I found out that I was consuming more calories and exercising with greater intensity – and getting leaner!
Mistake #10: Skipping Meals
Working full-time, training, producing races and events, and being a parent, I lead a busy life. When I first started focusing on my physique, I found it very hard to fit all of my meals in around training, producing races, work meetings, family time and even social time with friends. As a result, I wasn’t seeing the changes in my physique that I was working so hard for in the gym. The Fix: I learned how to better manage my time and prioritize. It’s quite basic, but sometimes it takes reminding to keep on track. Get in the habit of sitting down for a few moments at the start of each week – I do it on Sunday – and create a daily or weekly schedule. Once I put myself on a schedule, I made sure I ate when I was supposed to. Not only did my physique immediately start to change, but I also noticed a huge improvement in my mood. Also, never forget the value of sleep and recovery.
I hope you learn from my mistakes.
{ 0 comments }
