Top 4 Health Mistakes You Make Everyday

Are you a victim to the health mistakes you make everyday?

When you think about the health mistakes you make everyday, you probably are thinking about the obvious stuff, like eating tons of carbs (pizza and beer) or overloading on candy. While you may be absolutely spot-on, there are other not-so-obvious health mistakes you make everyday.

health mistakes you make everydayI was pretty shocked when I first learned that eating healthy is not always a cut and dry path to follow. In fact,  my health journey history is riddled with mistakes.  In the past, thought as long as I counted my calories and bought foods labeled “all-natural” or “organic”, I was eating healthy. Well, several years and nine failed diets later, I realized that this notion was not all entirely true. With some research, I learned I was making quite a few health mistakes everyday that eventually compounded to my current state of being- flabby, frustrated, and hungry, and I decided to spread the word and share them with you. So, here are the top four health mistakes you make everyday:

1. Counting Calories

Let me be real with you here. While it is true that weight-loss is about creating a calorie deficit that causes weight loss, I will say that the act of calorie counting is not a guaranteed way to get healthy.

I used to count all my calories from the foods I consumed on daily basis. I would pull out my tracker, write down the calories, and at the end of the day, added everything up to see where I was at. While I did see results from doing this, I noticed something negative was happening mentally.

Coming from an Italian household, where food was the center of conversation and merriment, calorie-counting took me away from that happiness and instead made me feel guilty, annoyed, and angry if I made the wrong food choices or didn’t have enough calories to eat something I wanted. I felt restricted, and looked at food in a negative light, and that was just not healthy emotionally.

I started looking at my food like a vice towards my weight loss goals and less like fuel.

health mistakes you make everyday

This notion all came to a head one day when I was talking with a coworker who also counted calories. I was a little taken aback when he told me his diet plan allowed him to have not 1, not 2, but 3 ice-cream bars for the evening. Curious, I asked him why that was the case. And he told me that he had saved up his calorie intake for the day so he can enjoy the dessert and still hit his calorie budget.

Something just did not seem right with this math. Three ice-cream bars? How does that sound healthy?

So I ventured to my grocery store, and pulled out one of these ice-cream bars, and looked at the ingredients list….and I did not like what I saw. Each ice-cream bar was 100 calories, but it contained 30g of sugar! (just for reference, the safe amount of sugar for women is 6g and 9g for men).

So a calorie really shouldn’t reign supreme on your diet regimen. Instead, focusing on the TYPE of foods you are eating and their nutritional value would be a better use of your time and energy. For example, eating 100 calories from an apple vs eating 100 calories from cookies is a better option because a natural food source like an apple is unprocessed with natural sugars and fiber for your body to better absorb and garner nutrients.

health mistakes you make everyday

2. Anything with the word “healthy”, “diet”, “fat-free”, or “gluten-free” is automatically healthy

Ever thought that you were eating healthy and being all good with your diet because the label on the box told you so? Yeah I did too. I TRUSTED the labels that branded “whole grain”, “gluten-free” or “healthy” on its packaging and assumed what I was consuming was good for me. And so I decided to actually READ the ingredients and really see what I was up against. To see what I specifically look for, read my simple guide to eating clean.

I was surprised to see a lot of surprise ingredients that didn’t seem all that healthy to begin with like enriched flour, sugar, sugar cane, corn syrup, and xylitol just to name a few. Not cool, food industry. Not cool.

health benefits you make everyday

3. Cut out a food group to lose weight

This “rule” has ruled over my life for quite a few years, in the form of several famous diets like Atkins, Paleo, and keto, just to name a few. And for those people that do need to avoid particular foods due to allergies or ailments, that is understandable. But for the rest of the world, cutting a food group may be a poor choice for your health and well-being.

For me, every time I would do these types of restrictive dieting, I did lose weight, but I also had BAD cravings, and I was always irritable and weak from hunger. My constant ups and downs made me so depleted with energy that I immediately lost my passion to lose weight and would immediately give up. It just was not worth it for me.

Our bodies need macronutrients it gets from the foods it consumes, ranging from fruits and vegetables to grains and protein. When our bodies get all those nutrients, we feel energized, full, alert, and active. However, when we eliminate food groups, like grains or dairy for example, our bodies become mal-nourished because it is missing essential vitamins and minerals it normally would get from a particular food group. And when our bodies feel malnourished, we feel hungry, have massive cravings, feel irritable, and sluggish.

health mistakes you make everyday4. Skimping out on water

Our bodies are primarily made of 70% water, so keeping ourselves hydrated throughout the day not only helps restore any fluids lost during the day, but it also health mistakes you make everydayhelps make us feel balanced. In fact, drinking water helps you maintain your pH balance, body temperature, metabolism, breathing, as well as aids in the prevention of constipation, heartburn, migraines, gastritis, ulcers, kidney stones, cardiovascular disorders, rheumatoid arthritis, backaches and osteoporosis. Basically, water is a big deal in helping you feel clear and focused, not tired, cranky, and fatigued.

Since the jury is still out for the exact amount of water an average person should drink daily, the Institute of Medicine has approximated 13 cups of water for men, and 9 cups of water for women per day is a good goal. To help you reach that goal, invest in an intelligent water bottle, which helps remind you to drink your water at the right times during the day, motivates you to keep on drinking, and tracks your daily water intake.

Or if you want to go simple, try setting a water alarm to remind you when to drink your water, or keep a filled jug with marked increments next to you as a daily (and hourly) reminder.

Final Thoughts

I KNOW that I have done each and every one of these mistakes in the past, and I have flip-flopped with my weight more times than Taylor Swift’s taste in men. But each time I made a mistake, I learned a valuable lesson about myself.

I know that feeling good while on my journey to lose weight is just as important if not MORE IMPORTANT than seeing the numbers of the scale go down. I know if I can be consistent with my health habits everyday and actually find JOY and HAPPINESS in my routine, then I can do it forever.

What are your thoughts about these health mistakes? Have you made one of these health mistakes before? What are other health mistakes that you have seen? Share and comment below!

-xo Amanda, the Buzzed Coach


15 Comments

  • Anis Chity

    November 11, 2016

    Thank you for writing this useful review and trusting the gluten free and healthy words is the mistake that I was blind for!

    Water is very important and I drink a lot of it, I have one question does bread makes you fat?

    I have little belly fat that doesn’t seem to leave me alone lol , how can I get rid of it?

    Reply
    • amanda

      November 12, 2016

      Hi Anis,
      You’re very welcome, as always.

      I want to rephrase the term “fat” for a second. If by “fat” you mean making you gain more fat in your body, then I will say that bread in and of itself does not make you fat. I will go a bit further to say that if you eat anything in moderation, it will not make you fat. However, depending on the type of breads you eat AND how much you eat of it daily can have a big effect on your body and how it processes that food to be turned into energy for your body to use. For example, if you eat bread made with enriched flour (enriched means the wheat grain the bread is made from has been stripped of its essential nutrients and fiber during processing, and must therefore be “pumped” back with nutrients), your stomach will have a tougher time dealing with digesting and using that bread effectively to fuel your body. And of course, if you eat too much bread, some of that bread might turn into sugar and then be stored as fat. But if you eat bread made from whole grains (not enriched and definitely not white bread), in moderation, your body will be able to use the natural nutrients in the bread as well as the fiber to effectively absorb and use as fuel.

      If you ever need any guidance on how big your portions should be or how to train your body to eat moderately, let me know and I can help point you to some resources 🙂

      As for your second question for belly fat, there is a TON of ways to get rid of belly fat. Something I always recommend is to do research, but my honest opinion, I believe that weight loss is 20% exercise and 80% what you eat. Eating foods that are less processed, wholesome, and natural (veggies, fruits, meat, etc.) is excellent when combined with an active lifestyle (3-5 days of 30 minute moderate exercises). Doing this consistently on a daily basis will be your best bet on losing belly fat and keeping it off.

      To help you get started, feel free to read my post on the simple guidelines to clean eating (this covers the 80% rule of eating good foods): http://www.thebuzzedcoach.com/simple-guide-clean-eating/

      Doing this guideline has helped me shed a lot of weight, without much exercise (at first). It’s a great way to help get you started.

      Best of luck with your health journey!

      Reply
  • Carolyn

    November 11, 2016

    I agree, all of these marketing titles they used on packaging (gluten, fat-free, etc) are traps. When you read actual ingredients it’s pretty deceiving and unhealthy. On a personal note, I gave up on trying to lose weight and making nutrition choices based on that objective. For me, it never really worked and I can say many people around me lost some weight but eventually gained more weight than what they lost. It’s so frustrating to feel trapped in a diet.
    What works for me is accepting to eat mostly homemade food avoiding restaurants and refined sugar for my healthy primarily with the secondary benefit of losing weight.

    Reply
    • amanda

      November 12, 2016

      what a great method, Carolyn!! I totally agree with the sentiment of eating mostly homemade food. I am all about doing that too, because it’s cheaper, I know what ingredients go into the meals I make, and I can watch out for my refined sugar intake. It sounds like you got a pretty great method going, and in case you need any more pointers, I always refer back to this small basic “clean eating” guide I made which helps me remember what specific foods to avoid (enriched flour, white flour, etc.) and how to properly read labels. I’ll attach the guide here so you can refer to it if you need any additional pointers!

      http://www.thebuzzedcoach.com/simple-guide-clean-eating/

      Best of luck, dear!

      Reply
      • Carolyn

        November 12, 2016

        Thanks for pointing me to this link. Lots of great info there.

        Reply
  • Mike

    November 11, 2016

    Great post, Amanda and solid reminders about staying hydrated and being aware of marketing ‘smoke and mirrors’ indicating that foods are healthy. Marketers try to seduce us constantly and having gone gluten-free for the past 5 years, it’s become very clear to us that GF does not equate to ‘healthy’. Whole, healthy, and unrefined foods (and in the right mix of macros) is always the best and balanced approach IMO. As you say, we’re designed to utilize all macros (proteins, carbs, and fats) and not candy-pick based on some new diet fad. I would say that some people do perform better on lower carb / higher fat, but complete restriction often leads to binge eating and offsetting results. What are your thoughts on the water tracking bottle in your post? I’ve not heard of that – are you using that model yourself?

    Reply
    • amanda

      November 11, 2016

      thank you so much for the great feedback, Mike. I totally agree with your statement of using macros. I think it’s so sad how people get duped into thinking that a specific restrictive diet is the one-size-fits-all solution for them. But, the more we can spread awareness and read those labels, the better informed we can be!

      as for the intelligent water bottle, I am planning to do a review on this very soon. Stay tuned! 😉

      Reply
  • sophie64

    November 11, 2016

    Wow, you give people such great information and you are absolutely right. Before when I see foods labels gluten free or organic, I always thing they all healthy and that is totally wrong. Thank you so much, the information are very helpful. Keep up your good work, very nice.

    sophie64

    Reply
    • amanda

      November 11, 2016

      thank you so much, Sophie!

      Reply
  • Dan

    November 11, 2016

    Hey! I like Taylor Swift!!! 🙂 I didn’t know that cutting out one particular food group could be a possible idea to lose some weight. Will definitely look into this. Did you ever hear that just drinking a big glass of water can sometimes quench the “hungry” feeling? I’ve tried that recently and it seems to help me! Thanks for all your expert advice!

    Reply
    • amanda

      November 12, 2016

      haha, I only kid about America’s sweetheart 😉 cutting out a food group is something that I have done in the past and although I did lose weight, I wasn’t feeling my very best (aka I would feel crabby, constantly hungry, and weak); so I would be very very very VERY careful if you decide to do this. Our bodies need macronutrients from all the food groups in order to get the most energy to be used efficiently by our bodies. Otherwise, you just feel crappy all the time. Eating well and living healthy is a marathon, never a sprint 😉

      If you need any resources to help think about how to effectively lose weight, I always recommend reading more about clean eating. It’s a lot easier than calorie counting and you get to eat a lot more food than eliminating food groups 🙂 http://www.thebuzzedcoach.com/simple-guide-clean-eating/

      best of luck!

      Reply
  • Liz

    November 11, 2016

    Great advice and very accurate! Nutrition is one of the most difficult things for us to perfect, but it sounds like you’re pretty close and it’s awesome you’re helping others too!

    I’ll be sharing this with some friends so they stop making these mistakes!

    Reply
    • amanda

      November 12, 2016

      thank you so much, Liz! I am happy you found this helpful! <3

      Reply
  • James Kelly

    November 12, 2016

    What excellent sensible advice on good nutrition. I am also very wary when visiting food supermarkets and seeing all these foods labelled as ‘healthy’ when a quick check of the ingredients on the food labels shows a contrary view. I myself prefer to steer away from ‘processed’ foods preferring the healthier natural products of fresh meats, fruits and vegetables. Great advice on the benefits of drinking water as I am guilty of not drinking enough of it. My coffee drinking habits make the situation even worse as coffee consumption causes dehydration so I always try to drink a glass of water with my coffee. Thank you for this great article.

    Reply
  • Kate

    November 12, 2016

    Hey! Great post. I think that people in general don’t drink enough water, and sometimes our brain can trick us into thinking we’re hungry when actually we’re just thirsty. I myself am not good at consistently drinking water, so what I do is that I constantly have a water bottle on me and I’m subconciously having a swig every now and then.
    Have a great day, Kate

    Reply

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