When it comes to achieving certain fitness goals, like weight loss or building muscle, you need to optimize your training and nutrition. Just like with weightlifting you need to execute proper form, the right amount of reps and sets, and so on. Execution is key in nutrition as well. However, oftentimes people make mistakes that can delay them from achieving their fitness goals.
By being aware of these pitfalls and making informed choices, you can optimize your nutrition and pave the way for long-term well-being. In this article, we will explore the biggest diet mistakes that beginners should avoid, helping you lay a solid foundation for your nutritional journey.
Overlooking macronutrient balance
When it comes to dieting most people tend to place a greater focus on calories and little on food quality. This can lead to overlooking the macronutrient balance and the quality of the food you eat. Calories are important, but macronutrients (protein, carbs, and fats) play a vital role in maintaining your overall health. Eating 2,000 calories in the form of processed foods, like cereal, bread, pasta, will not provide the same nutritional benefits as whole foods. You need a balance of protein, carbs, and fats to ensure all aspects of your health are taken care of. Loading up on mainly processed foods will just leave you feeling low in energy, can affect your gut health, and won't get you the effective results you want.
You can fix this by tracking your macronutrients along with your calories to ensure you're eating enough calories and proteins, carbs, and fats. By tracking your macros you'll be able to naturally prioritize whole foods before processed foods. Plus, it gives you some leeway to add in occasional treats and other foods you enjoy while still helping you stay on track!
Not knowing what supplements to take
Beginners often make the mistake of buying any and every supplement advertised and then relying on them for results – this is a huge mistake you don't want to make! You don't need every supplement in the market nor should you be relying on them heavily.
So, before you go out and break the bank, do research on supplements you're interested in and figure out what you actually need. If you feel you need a boost in energy and athletic performance, look into what to look for in pre-workout supplements and so on. If you're not sure where to start then check out our Beginners Guide to Choosing Workout Supplements.
And remember, supplements are just a way to supplement any nutritional needs you may be lacking or to help give your exercise performance a boost. They are not a replacement for food. What
Breakfast is often called the most important meal of the day, yet many beginners make the mistake of skipping it. This could be due to having not enough time or wanting to save calories for later. However, skipping breakfast can actually lead to overeating later in the day.
A nutritious breakfast kick starts your metabolism and provides energy for the day ahead, so try not to skip it. If you can, incorporate a mix of protein, whole grains, and fruits or vegetables to create a balanced morning meal. If you're too busy in the mornings meal prep something like overnight oats or egg bites the night before or whip up a nutrient-dense protein shake the morning of. Whatever you do, don't skip breakfast or any meal to avoid missing important macronutrients essential for recovery and making progress!
Relying on fad diets
Falling for the allure of quick fixes, beginners often adopt fad diets that promise rapid weight loss. However, these diets are often unsustainable and may deprive your body of essential nutrients.
Instead, focus on adopting a balanced and varied diet with a wide range of whole foods. As mentioned earlier, tracking macros is a great way to stay on track with your goals while still allowing you to enjoy treats and foods you enjoy. This will help you get sustainable long-term results while helping you build healthy eating habits.
Having a complete cheat day
Many beginners make the mistake of having a complete cheat day, or weekend, where they completely fall off track. It's a way to "treat yourself" after heavily restricting yourself. However, if you want to make your goals a reality and have a healthier relationship with food, you can't go off the rails on the weekend or have a complete day of binge-eating your favorite foods. One bad day won't undo all your hard work at the gym, but it can cause more cravings in the future and create a cycle of being overly restrictive and then binge eating.
Instead of having a complete cheat day, practice having a balanced diet. Avoid restricting foods that are labeled bad on weekdays and allow yourself treats when you crave them, just make sure it fits your macros! You can also opt to have one cheat meal a week instead of a complete cheat day. The key is to not be overly restrictive and then binge on the weekends – find a good balance!
Thinking one bad meal ruins everything
Consistency is key. One bad meal or one bad day is not going to undo weeks or months of hard work and a well-balanced diet. So, don't think one bad meal or day is going to ruin all your progress, and then let it derail you and get in the way of your goals!
Instead of beating yourself up, enjoy your treats or meal and move forward. Had a complete binge day? Get back on track the next day by having balanced meals!
By being aware of common nutrition mistakes and avoiding them, beginners can set themselves up for success on their health journey. Follow our advice above and remember, it's all about balance and consistency. Make gradual changes to create a sustainable and nourishing diet that will help you achieve your fitness goals in a timely manner.
Who are we?
We're 373 Lab Supplements – nice to meet you! Founded by Iulia Danilova (Fit With Iulia), and with a team filled with fitness enthusiasts, we've worked hard to bring a trustworthy supplement to the market! Supplements that are designed to help you achieve your fitness goals by giving you only the nutrients you need – no unnecessary fillers or additives!
Find what your pantry is missing at 373 Lab Supplements.