7 Health Strategies That May Be Sabotaging You
- Amanda Nyeke, Nutritionist, Fons Vitae Nutrition
- Aug 7, 2017
- 3 min read
Inadequate nutrition and lack of important vitamins and minerals can negatively affect our body’s health and performance. Below I will be sharing 7 health strategies that may be contributing to a lack of success in your health journey and/or sabotaging your health efforts.
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1.
Drastically cutting down calories
The average calorie recommendations for weight maintenance for men is 2500 calories and 2000 calories for women. For weight loss, it is 1800 calories for men and 1500 calories for women (also dependent on body weight, sex, age and activity levels). It is important to give your body enough calories as well as nutrition to function at its best. The healthy recommended amount of weight loss is 1-2 pounds a week (0.5-1.0kg).
2.
Exercising on an empty stomach
Fuelling your body appropriately before exercise is important. Inappropriate eating or lack of it before exercise may result in your energy levels being affected meaning you may not get the most out of your workout. This can also affect recovery post workout and the results of your workout. You may also end up feeling drained and depleted after your workout and this can lead to overeating later in the day.
3.
Skipping breakfast
'Breakfast' is like breaking a fast, after a long period of time that the body tends to go without eating from bed time to waking. Skipping breakfast extends that time even longer. We are more likely to be VERY hungry when it is time for our next meal, therefore more likely be attracted to high-calorie foods and to eat larger portions. Long periods of time without food can also affect concentration and energy levels.
Research suggests that breakfast eaters are healthier weights than breakfast skippers. If you are a breakfast skipper, try to gradually incorporate this meal by eating light and small portions of food like fruit or a yoghurt. Kick start your day with much-needed fuel and nourishment.
4.
Cutting out carbohydrates
Carbohydrates are essential for providing energy and for the optimum function of the body. Try to include a portion/source of carbohydrate at each main meal, opting for whole grain/whole meal options where possible.
5.
Relying on vitamin and dietary supplements
Most of us can get all the nutrition – vitamins, minerals and fibre we need from eating a healthy, varied and balanced diet; and from getting enough sunlight (vitamin D). Supplementation tends to be advised if there is a specific health need and for specific population groups (pregnant women, breast feeding women, children aged 6 months - 5 years old and the elderly (65+ years).
“Dietary supplements should not be considered a substitute for food,” World Cancer Research Fund
6.
Exercising as a pass to eating unhealthily.
Exercise does not cancel out unhealthy eating. Health requires a balance of physical activity combined with a healthy varied diet incorporating fruit and vegetables; starchy carbohydrates, dairy, protein e.g. from meats, pulses, nuts and eggs, with minimal foods and drinks high in fat and/or sugar.
7.
Snacking out of habit, not need.
Snacking can be a good choice, if healthy food choices are made and if snacking is necessary to nourish and sustain energy levels between meals. Snacking out of boredom, emotions or simply out of habit is unhealthy. If you find yourself wanting food between meal times, take a minute to figure out if what you are feeling in genuine hunger or simply a craving. If you are hungry and your next meal is far away, it is okay to snack. Giving yourself the opportunity to figure out whether you need that food means you are practising mindful eating. Ask yourself why you eat what you eat when you eat it.
8.
Not drinking enough and staying hydrated
Read our post about The Importance of Nutrition and Hydration for more detailed information.
Start your sustainable journey to health today.
