As women, we often find ourselves navigating through a sea of conflicting advice and unrealistic expectations when it comes to health and fitness. From restricting calories and intermittent fasting, to skipping strength training in favor of cardio, these common mistakes can derail our progress and leave us feeling frustrated.
Let’s discuss 3 common mistakes women make and provide actionable solutions to help you break free from the cycle of frustration.
1. Drastic Calorie Restriction & Yo-Yo Dieting
At the top of our list is drastic calorie restriction. We get it, the only way to lose weight is by cutting calories. But, while a deficit can help you lose weight, too much can wreak havoc on your hormones, in turn your mood, energy levels, and even gain fat while losing muscle (because losing weight, and losing fat are two different things).
There is a long history with women and disordered eating, whether it be major like balemia or anorexia, or not wanting to eat food in front of a man on your first date, every woman at some stage in her life has experienced some kind of emotional feeling that has swayed her decision when it comes to food. And now, with majority of social media users being women the pressure to adhere to unrealistic beauty standards and diet culture ideals has only intensified. Social media platforms, where carefully curated images of flawless bodies and #fitspo, can exacerbate these pressures, leading to comparison, self-doubt, and unhealthy behaviors around food and body image. The prevalence of influencers (I say influencers, not experts, remember that) promoting restrictive diets, detox teas, and unrealistic transformations further perpetuates the myth that thinness equals worthiness, leaving many women feeling inadequate and ashamed of their bodies.
It only seems natural for us to just not want to eat, and considering Miss IFBB Pro over there is on a 1200 calorie diet to lose weight that means it must work for every woman right?
Well, not so fast. The 1200 calorie diet gained popularity in the context of fad diets and rapid weight loss programs that emerged in the mid-20th century. These diets often promoted extreme calorie restriction as a means to achieve quick results, appealing to individuals seeking a fast solution to their weight concerns. In reality, consuming only 1200 calories per day is often insufficient to meet the body's energy requirements, leading to nutrient deficiencies, metabolic slowdown, fatigue, and even muscle loss. Moreover, this extreme calorie restriction can disrupt hormonal balance, affecting mood, energy levels, and overall well-being. And, every women is different, so no two women will require the same calories, the average woman actually requires 2000, for an active women post menopause they might need 1800.
Today, despite growing awareness of the pitfalls of crash dieting, many still fall prey to these quick-fix solutions and extreme deficits. Studies show that 80% of people who lose weight will regain it within a year, highlighting the need for a shift towards sustainable, balanced approaches to weight management.
Instead of fixating on a specific calorie target, women should focus on nourishing their bodies with balanced meals and listening to their hunger and fullness cues. Prioritising nutrient-dense foods, regular physical activity, and sustainable lifestyle habits is key to achieving long-term health and wellness goals.
2. Opting for Cardio instead of Strength Training
When it comes to fitness routines, many women gravitate towards cardio exercises like running, cycling, or group fitness classes. Every woman has a different reason, whether that be lack of knowledge, or even the fear of getting ‘bulky’. Women lack the high levels of testosterone necessary to develop significant muscle mass like men (men have on average 600-1000, bodybuilders will have upwards of 2000, while women have a mere 70 or less). As a result, women are unlikely to achieve the same level of muscular hypertrophy as their male counterparts, even with regular strength training. So, now we know we won’t get big, why else should women opt for strength training instead?
Strength training plays a crucial role in preserving bone health, especially for women. Osteoporosis, a condition characterised by weakened bones prone to fractures, poses a significant health risk, particularly for postmenopausal women. Shockingly, statistics reveal that 50% of women over 60 will experience a fracture due to osteoporosis, and a staggering 80% of individuals diagnosed with osteoporosis are women. Furthermore, within the first five years of menopause, women can lose up to 10% of their bone mass, heightening the risk of fractures and bone-related complications. Strength training helps combat osteoporosis by stimulating bone formation and increasing bone density. The resistance provided by strength training exercises helps stimulate bone remodeling, leading to stronger, denser bones.
By incorporating regular strength training into their fitness routines, women can not only build lean muscle mass but also fortify their bones, reducing the risk of fractures and improving overall bone health. It's essential for women to recognise the importance of strength training not only for achieving a toned physique but also for promoting long-term bone health and reducing the risk of osteoporosis-related fractures.
3. Focusing on Everything Seperately
Ever wake up fatigued and wonder why? In the hustle and bustle of everyday life, it's easy to overlook the interconnectedness of various factors that influence our well-being. From sleep and recovery to nutrition, training, and stress, every aspect of our lives impacts one another in a domino effect. Picture this: your boss dumps extra paperwork on your desk, increasing your stress levels. In response, you reach for a cup of coffee at 2 pm to combat the midday slump. However, that caffeine jolt now keeps you up at night, resulting in poor sleep quality. The next day, you wake up feeling even more exhausted, perpetuating a cycle of low energy and reliance on caffeine.
These patterns may seem insignificant at first glance, but over time, they can develop into habits that deeply affect our physical and mental well-being. Stress, inadequate sleep, poor nutrition, and lack of recovery all contribute to feelings of fatigue and lethargy, making it difficult to perform at our best. Moreover, these factors can hinder progress in our fitness journey, leading to frustration and discouragement.
Recognising the interconnected nature of everything you do is the first step towards achieving balance. By prioritising adequate sleep, managing stress levels, nourishing our bodies with nutritious foods, building strength, and allowing for proper recovery, we can optimise our physical and mental health.
As women, it's essential to recognise and address the common mistakes that can hinder our health and fitness journeys. From drastic calorie restriction to overlooking the importance of strength training and neglecting the interconnectedness of various factors influencing our well-being, these missteps can impede progress and lead to frustration.
We understand that breaking away from everything you've ever known can be challenging. Yet, history is filled with instances where conventional wisdom was proven wrong. Just as mothers once gave heroin to babies, doctors prescribed cigarettes to cancer patients, and people believed the earth was flat, it's time to break free from the diet culture, frustration, and myths that surround women's health and fitness. It's time to embrace a new paradigm—one where you work with your body as a woman, honoring its unique needs and strengths.
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