7 mistakes often made by those who take the path of healthy lifestyle
Health / / December 28, 2020
Camilla Nigmatullina
Fitness beginner.
Imagine a situation: your friend stopped eating carbohydrates and started recording calories, running in the morning and exercising hard. At every opportunity, I shared another recipe for chicken breast, ordered sports leggings from Instagram ads and a heavy box of supplements. And a month later she broke down and quickly returned to her previous way of life.
Or maybe this is you? Then urgently grab your mind and work on your mistakes.
1. Throw yourself into the pool with your head
There is no one more terrible than a beginner who began to implement all the precepts of a healthy lifestyle known to mankind - often dubious. They say about such people: "Make the fool pray to God, he will break his forehead."
For the last year, I was such a fool who, by all means, decided to build a couple of kilograms of muscles on Thumbelina's figure. I switched from two strength training sessions a week to all four, and at some point it was no longer possible to move the hip to the side without crying. It turns out that at the age of 36 you can pump up muscles, but we must not forget about age-related changes in the joints (for example, osteoarthritis) and, in general, a decrease in mobility.
Read history💪🏼
- Personal experience: how I started to pull iron and did not regret
After two months, the pain was overcome, but now I am doing exercises not only to increase strength in the muscles, but also to mobility and stability of the ligaments. Try to sit on the "chair" against the wall - hold on for a minute? Or sit with a pistol on one leg. Have you fallen? The same thing: even a healthy but untrained person will not be able to do this easily.
Another sad story (not about me, but about many losing weight) - cutting the calorie intake below the "subsistence minimum ": for example, less than 1,000 kcal per day, provided that the basic consumption of the body at rest is 1,200-1,300 kcal As a result, there are negative health consequences, and the lower the initial percentage of body fat, the more severe they are (but people with obesity can starve for a long timeFeatures of a successful therapeutic fast of 382 days ’duration). Everything is very simple: the less the body receives energy, the more it conserves energy and the less it is able to move.
If you are lying down and not eating, then you are a vegetable, not a healthy person.
2. Trust the first expert you see
Instagram posts daily advertising messages in the spirit of "lose weight by summer", "flat stomach in a month", "become beautiful without diets." And then they go charisma blogger, beautiful customer results and promises, the essence of which lies in the bait "without much effort."
The truth is, "cheap, fast and easy" are clear signs of quackery.
Without effort, nothing good will come of it. In principle, working on yourself should be hard, no matter what you do.
Therefore, in order not to earn health problems after healthy lifestyle marathons, take a close look at the arguments of the guru (if they exist at all, in addition to emotional triggers).
- Does the “expert” rely on current (ie current year) verified (ie, double-blind, placebo-controlled research) medical evidence? Including meta-studies that summarize all current ones.
- What are the main complaints about the proposed method, in addition to emotions and competitive wars. Here it is worth studying the position of scientists - to look for scientific or popular science publications on resources that can trust.
- How long-term are the results of the project or marathon participants, what happens to them in a year or two. Take the time to find people on social networks and just look at their photos.
Finally, check your passport and your medical history. If you are not young, suffer from diabetes or eating disorders, then the universal rules will definitely not suit you, but the control of a doctor and medical indicators will be necessary.
3. Limit yourself to something
For many people, healthy lifestyle is associated with the rejection of one product or a whole group. At various times I myself did not eat sugar, bread, fast food, fried. Someone does not eat tomatoes, someone drinks coffee with butter, someone eats only fruits, and someone is afraid of obesity from fructose.
Of course, a healthy lifestyle involves giving up the universal unhealthy habits - excessive alcohol consumption, smoking, psychostimulating substances, and living on the couch. But the rest of the healthy lifestyle is not about restrictions, but about balance.Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis diet and loads.
Some people choose a slightly more difficult path, for example intermittent fasting or a complete rejection of alcohol, and there is a reason for this (for example, alcohol reducesThe effects of alcohol on muscle growth testosterone). But for people who are not going to a fitness podium, it is enough to get nutrients from a variety of foods and move more.
Also we are not made for eternal diets or endless progressive training.
You need to give yourself a rest, but not go into the gap.
Many people follow a diet on working days, but on weekends they "compensate" for all this with a large-scale gag with alcohol. At the very least, it hurts the development of healthy habits.
4. Get involved in dietary supplements indiscriminately
Lovers of healthy lifestyles in social networks are very quickly found by targeted advertising of useless and expensive dietary supplements. Bars, protein powders, gainers, BCAAs, and a variety of energizers are eye-catching. If it is normal to "throw in a pre-workout" every time before a workout, then this is clearly something unhealthy. Diuretic, vomiting and other "folk methods" of losing weight are already completely violence against the body. And the use of sports "chemistry" is the lot of those who compete at any cost (primarily at the cost of their health).
There is a minimal set of really useful substances that we rarely get from food or synthesize only from sunlight. Everything else is from the evil one. It may be beneficial to take vitamin D or omega-3 in the northern parts, but here too no clear recommendations from reputable organizations like WHO or FDA. Plus, general guidelines don't always work individually.
It is important to understand that the bloggers you are inspired by mainly make money from advertising everything in a row: nutritional supplements, sports equipment, and clothing.
You need to strive to ensure that all trace elements and essential substances are obtained from a balanced diet. And to switch to supplements only when the doctor says about it, after seeing the results of your tests. Regular health checks are also part of the lifestyle.
5. Thinking that progress will be fast
If you lie on the couch for 35 years, then at 36 you will not become a fitness model even with super-efforts. If you are 45 years old eating cheap sausages with ketchup and margarine desserts, then at 46 you will not get rid of high cholesterol and the risk of stroke if you immediately start eating right.
The fact is that muscles grow slowly (although they growEffect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers even on a low-calorie diet), fat is the last to leave, but it is not difficult to return to its original form (remember your New Year's holidays).
Health is not a number on a scale or a centimeter tape (although the latter is a good indicator), but above all, well-being. The true ingredients of a healthy lifestyle are good sleep (when you wake up refreshed), healthy complexion, appearance of skin, hair and nails, no problems with digestion and other systems, a feeling of cheerfulness and energy during the day, the desire to move, a good mood without "Doping".
6. Preach on every corner
Sometimes a healthy lifestyle becomes not a way of life, but an obsession. Everywhere there are visions of unbelievers who need to be guided on the right path. As a result, the family suffers first, then friends and colleagues. At festive feasts, instead of toasts, a person reads lectures about the dangers of carbohydrates, and in restaurants he tortures waiters about the composition of the dishes. After some time, such a healthy lifestyle adherent finds himself drinking a celery smoothie all alone.
Any preacher knows that his own example is stronger than a fiery word.
Talk to people about health only if they ask about it. Eat peacefully whatever is served at a party. And let your friends see how good you look. For example, I've been interspersed with Instagram posts for a long time now with reflections on my experiences in healthy nutrition and sports, and only recently, friends began to admit that they silently follow me and begin to correct something in their image life.
7. Lead a healthy lifestyle from time to time
The way of life is an image that differs from one-time actions by regularity and almost unconsciousness. When the hand itself reaches for the meat or vegetables in the store, and not to the chocolate bars, when the legs themselves carry to class even after a hard day at work, when on the weekend you choose to workout instead of watching TV shows on the couch.
This is not compulsion, but a sincere desire to give your body all the best: food, movement, sleep.
“Losing weight by summer” or running 20 minutes on the lane before going to the bar are definitely not healthy strategies. How do you find motivation, you ask? Look in the mirror more often and do not use filters on the photo.
Before you develop healthy habits, there are natural stages of resistance. Losing weight get tired and break down, trainees do not progress and quit classes. Both those losing weight and exercising do not sleep well due to stress and overload. During such periods, you need the support of loved ones and, preferably, the supervision of a curator or doctor. It is always easier to overcome difficulties together.
Read also🧐
- 13 common myths about healthy living
- How a healthy lifestyle is killing its fans
- How ideas about a healthy lifestyle have changed over the past 10 years