I want to talk to you today about some health habits that might be stalling your progress in reaching your health and fitness goals.
This will never help you achieve your goals. In ten years we will look back at pop and be flabbergasted by how common it was. If you are drinking regular pop, you are getting so much sugar and so many empty calories, but diet pop is also bad! It is filled with artificial ingredients that hold onto body fat and fuel cravings.
I completely understand, though. I love pop, and I used to drink so much of it. It was one of those things that always had to be on the grocery list. I’ve cut down a lot and now only have maybe one per month when I am treating myself, but even then I only have a little bit and am completely satisfied. In between treats, I stick to flavored sparkling water. It satisfies that craving for a bubbly drink without the detriment to your health.
Late night snacking
This is such a comfort thing. I think a lot of people snack late at night because they are bored or restless and need something to do. Snacks can just feel cozy, especially if you are doing it with your spouse or partner. The problem is, snacking late at night does not do anything for your body unless you are truly hungry.
If you are truly hungry, please have a healthy snack, but try not to eat it right before bed. Give yourself an hour or two before going to sleep. You need a little bit of time to work on digesting it before you go to sleep. Listen to your body to help you monitor your snacking.
I know so many people who are perfect Monday through Thursday. Every meal is perfectly planned, they never miss the gym, and they stay fully hydrated. Then Friday, Saturday, and Sunday roll around, and that all goes to hell. I’m sorry to tell you, but being really really great then being really really bad isn’t going to help you reach your goals.
Weekends are for relaxing a little bit. I understand the desire to ease up on the reigns. Just make sure you have a plan that lets you have those treats without going wild. A way to manage this is with a Flex(ible Eating) Day. Your Flex Day is when you allow yourself to eat what you want without worrying. Just make sure you also get in a really good workout that day to balance it out!
Calories In/Calories Out Mentality
Obsessively monitoring how many calories you are taking in and how many you are burning is not a healthy thing! It is not a comfortable way to live, and you don’t have to do it. If you love wearing your fitbit and tracking things like your steps, keep doing it. Just make sure you are practicing flexibility and understanding that those numbers are not hard and fast rules.
Food tracking is also actually really inefficient! 25% of the information on food labels is wrong, and there is no way to know exactly what your body is taking in after everything that happens during digestion. Having an understanding of calories is a good thing, and you should let that knowledge influence how you choose your foods, but listen to your body! Eat when you are hungry until you are satisfied, and do exercise that you enjoy! That is so much more important.
A lot of you are not drinking enough water. Being well-hydrated is like flipping a switch; it resets so many things in our bodies. Think of your body like a car, and the water is like the oil! If you let the oil run out, the car cannot function. It keeps your system lubricated and keeps things moving. It increases your energy, clears up your skin, decreases inflammation, and so much more!
I used to tell my clients to drink half of their body weight in ounces of water. Then I realized that that does not necessarily work for everyone. I’ve scaled it back and now recommend about 70 ounces on average for people. If you can get more, that’s great, but try to get at least 70 every single day.
I hope that these are even a little bit helpful! If you have any questions, please let me know!