Healthy Living

15 "Healthy" Habits that Are Actually Making You Fat

1. If you want to be fit, counting steps does not count as cardio

In the same way that counting calories doesn’t automatically make you lose weight, neither does counting steps. Awareness is great, but maybe consider the whole body and how it works to burn off fat. Taking steps does not automatically mean raising the heart rate, which is the definition of cardio exercise. To burn fat, the heart rate must be increased with muscles working.

Consider how you would feel after taking three jogs close together that only lasted 5 minutes rather than a slow 40 minute walk. Maybe you’d take more steps in a long walk, but the pace makes a big difference. Let’s face it, the body is made to move. Your muscles require movement, extra blood flow and extra oxygen. So ditch the counting and pick up the pace for at least 30 minutes five days a week.

Somewhere we learned the magic number was “10,000 steps a day.” But, 10,000 steps isn't attached to any scientific evidence for maintaining a healthy lifestyle. Unless, you are also increasing your activity. 

2. Over-juicing removes much of the vitamins, minerals AND fiber

Fruits and vegetables are great for the body! As a whole food they have a perfect blend of vitamins, minerals and fiber that helps the body absorb nutrients and productively let go of excess waste. Guess what we take out when juicing? Fiber AND a good bit of vitamins and minerals that are bound to fiber (especially if you are peeling them first). Why does fiber matter? It keeps bowels strong and healthy, helps you absorb nutrients, combats heart disease and helps keep those blood sugar spikes to a minimum by allowing the body use the natural sugars found in fruits more productively.

It is almost impossible to get too much fructose (sugars found in fruit) by eating the whole food but juicing excessively means a sugar overload. If you buy premade juices from the store, there is also a good chance of added sugar with also means the body is storing more fat. What to do instead? Eat the whole apple!

3. Eating too much protein can lead to kidney damage and cardiovascular disease

Eating excessive amounts of protein seems to be the latest fad diet around. Ever heard of the Atkins or Paleo Diet? Here’s the deal, Americans in general are already getting well over the recommended protein intake. Recommended portions are only two or three ounces (about the size of your palm). In just one meal, you may already get your entire intake! More protein also means more calories, which means more fat.

Even professionals athletes don’t need to double their protein intake. To add to the madness, too much protein for extended periods of time can also lead to kidney damage and cardiovascular disease (mainly due to the source being high in saturated fats). Kidneys don’t like excess nitrogen found in amino acids (what make a protein up). Do yourself a favor and the Paleo Diet to the curb!

4. Too many small meals can have the opposite effect

Eating more than the recommended three times a day does not necessarily lead to weight loss. In fact, training the body to eat more often can lead to the opposite effect. It has been said that you can increase your metabolism and insulin efficiency by eating more often, but the research does not show much support on this. What’s more important is how hungry you allow yourself to get and what you are grabbing for when it’s time to eat. When the body’s blood sugar begins to plummet after 4+ hours of not eating we are more likely to grab, at the easiest most, calorically dense foods.

Though, if you’re trying to eat 6-8 times a day the same convenience grab could become true. Instead of eating so often, try putting a little bit more thought into what you have available to grab once you realize it’s time to munch. Keep the foods whole and fresh and the calories will stay low too!