Health and fitness can be pretty simple, yet totally complicated. Whether you’re scrolling through social media, watching the news, or catching up with friends, nutrition and exercise always seem to be the hot topic. With so much information easily accessible, some may say it’s become quick and easy to start a “diet” or complete an at-home workout. What most people don’t realize is that all things health-related are very diluted, especially on social media.
It’s very easy to jump onto Instagram and find the “Top 5 Best Shoulder Exercises”, “30 Days to a Flat Tummy”, or my personal favorite “The Anti-Inflammatory Diet”. All jokes aside, captions, posts, and articles like these claiming there is a quick fix to lose the weight you’ve been struggling with are not only misleading but completely against scientific backing and just not true.
There are 3 things that you need to quit today to help yourself achieve the goals you’ve been working towards.
1. Comparing Yourself to Others.
I find myself referencing social media quite often these days because it’s used as a measuring stick for all things health and fitness related. One person’s journey does not define the hard work and consistency you’ve been putting in. Comparison truly is the thief of joy serving no purpose other than disappointment and self doubt. Every single one of us has a different body, fitness level and goals. Comparing your progress to the next person creates mental blocks that can be challenging to push through. Instead, create small attainable goals that are suitable for you and continue to check them off the list one by one. Working towards smaller goals makes them easier to achieve and feels great once you do!
2. Ditch the Scale!
I realize I may get some heat for this one, but I’m willing to go down saying it. DITCH THE SCALE! No, I don’t mean grab your scale and toss it out the window! The scale is an excellent tool to track your overall progress and keep you accountable for your choices. However, the scale is one tool that doesn’t help weigh out the bigger picture (pun intended). What the scale doesn’t account for is your stress, sleep, hydration, recovery, bowel movements etc. So, while the scale is a useful tool I like to use once a week to keep me in check, it’s not my only form of measuring progress. If you’re the type of person that jumps on the scale daily, it may be time to readjust your approach. Try tracking your progress in other ways such as progress photos and energy and endurance levels during a workout! You’ll be surprised how much progress you’re able to make when you start tracking other areas of success!
3. Following Fad Diets
The Keto Diet! 21 Day No Sugar Diet! The Atkins Diet! WW! Low Fat! Low Carb! The Carnivore Diet! Can you take a guess what all these popular bandwagon diets have in common? When executed properly, a calorie deficit or calorie surplus! You may or may not have been told before that abs are made in the kitchen. Well, no truer phrase has ever been said! No matter your style of eating, if you are looking to shed a pound or two, you need to be in a calorie deficit.
Calories in verses calories out is the name of the game. While many are convinced low-carb diets are the way to go if you’re looking to strictly lose weight (all medical and health issues aside), I am here to tell you that is not true. Nutrition is very simple, stick to whole and natural foods. Do your best to stay away from packaged and processed foods. Am I saying that these foods are bad? No. Am I saying you won’t lose weight (or gain) if you eat something packaged, processed or frozen? Absolutely not. In fact, there are many studies proving the total opposite. The main goal when it comes to weight loss or muscle gain is understanding what to eat and how much to eat. As long as you are eating within a calorie deficit for weight loss or a calorie surplus for muscle build, you’re golden!
If you’re looking to dial down your nutrition, understand what you should be eating and when, and get your fitness on, reach out to me and let’s chat!