Seemingly Harmless: 4 Habits That Can Derail Your Fitness Efforts

When it comes to getting fit and healthy, your habits can mean the difference between success and failure. Good ones can serve you well and help you achieve your goals, while bad ones can derail your efforts and lead to no results at all. The latter can also make you feel frustrated and tempt you to give up. This is why it only makes sense to mind your habits, especially those that are seemingly harmless but are actually sabotaging your efforts. Continue reading as we list some of the habits that can stand in the way of you achieving your fitness goals. 

1. Skipping meals

Breakfast truly is the most important meal of the day. It breaks the fasting period during your sleep, as well as replenishes the energy in your body. It helps kickstart your day by boosting your alertness and brainpower. There is also the benefit of helping you with weight management, as well as encouraging better eating habits the same day.

Skipping breakfast may make sense when you’re trying to lose weight, but it can actually backfire. A nutritious breakfast that has fiber, protein, and healthy fats will help you feel full for a longer period. Missing breakfast or skipping meals, on the other hand, can cause cravings and increase your risk of overeating later in the day. 

2. Mindless eating/snacking

We get it: It is fun or more enjoyable eating in front of a screen or TV. The sad part is, distracted eating or consuming food while engaged in another activity increases your chances of overeating. This is because you are paying more attention to what you are watching or doing instead of your hunger or fullness level. 

One way to break this habit is to put your screens away when eating. Take several minutes to sit down for a meal or snack to fully enjoy what you’re consuming. There is also the benefit of boosting your productivity and avoiding mindless snacking when you take a break. 

3. Not getting enough sleep

A lot of restorative processes happen while you sleep, so not getting enough of it can lead to a few side effects. Inadequate sleep can mean that you’ll have less energy throughout the day, which can make you vulnerable to cravings and overeating. It is also worth noting that short sleep (fewer than 6 to 7 hours) is linked to increased obesity risk and higher body mass index (BMI), according to an analysis of studies. 

If your fitness efforts are not giving you the results you want, it is time to look into your sleep habit. The recommended amount for most adults is between 7 and 9 hours of sleep per night. Setting up the right environment, which includes keeping the bedroom dark, cool, and quiet can help you fall asleep more easily.

For further reading: 7 Ways to Get Beauty Sleep

4. Exercising too much

While working out is essential for weight loss, too much of a good thing can work against your favor. If you don’t allow enough respite between sessions, too much training after a certain point can harm your health and delay your results. There is also the downside of injuries and lowered fitness levels.

You can still train and vary your workouts but give yourself enough recovery time between sessions. Make sure to eat before, so you’ll have fuel to sustain your routines. Take care of your health and body by taking a break, especially if you experience fatigue. Your workout routines should match your fitness levels, so consulting with a healthcare provider can help. 

What can help with your fitness efforts?

Slow and steady (and consistent) wins the race. Regular diet and exercise are both important in getting a fit and toned body, but if you’re looking to boost your efforts, non-invasive body contouring procedures can help. 

At Cutis, we have a range of non-surgical procedures that can supplement your efforts. Our Cutis Medical Gym even gives you access to a range of devices that can help you tackle stubborn fat, tone and build muscles, as well as tighten skin and reduce the appearance of cellulite and stretch marks. These include:

CoolSculpting – uses fat freezing or Cryolipolysis to target and kill fat cells. It features applicators of different sizes that can treat various areas of the body including the belly, thighs, upper arms, and chin. The results are gradual; seen within a period of 60 to 90 days.

ZLipo – also uses controlled cooling temperatures to reduce the fat layer thickness in the treated areas. It can target and kill fat cells in the abdomen, hips, buttocks, and smaller areas such as the chin and knees. Initial changes are seen after three weeks, but full results show within three to four months.

Vanquish ME – uses contactless radiofrequency energy to heat and kill fat cells. This procedure is US FDA-cleared for circumferential reduction of the abdomen area. It targets the cells without having to touch the skin and can help you lose inches off your hips, thighs, and back. 

ZField Dual – uses high-energy electromagnetic pulses to stimulate involuntary muscle contractions. It can turn flabby areas of the body into toned muscles, particularly the abdomen and buttocks. ZField Dual can help you burn fat, get toned and visible muscles, as well as lift and firm your buttocks non-invasively.

ThermoSculpt – uses diathermocontraction (diathermy + faradic muscle contraction) to help you burn and break down fat, as well as tone muscles. It generates deep dermal heating and stimulates involuntary muscle contractions to tone and improve the different areas such as the abdomen, arms, thighs, buttocks, and knees.

Acoustic shockwave therapy (X-Wave and ZWave) – uses acoustic wave pulses or radial shockwaves to break down fat and tissues that cause cellulite. It also promotes new collagen formation to increase skin firmness and elasticity, as well as tighten skin and reduce scarring and stretch marks.

BTL Exilis Ultra 360 – uses radiofrequency and ultrasound energy to break down fat and improve skin elasticity. Exilis Ultra has an applicator that can treat and kill fat cells and heat the deeper layers of the skin to promote collagen production. It can be used to shape and contour the body and rejuvenate the face or reduce lines and wrinkles.

Schedule a consultation and body assessment

If you want to learn more about Cutis Medical Gym and non-invasive body shaping procedures, don’t hesitate to reach out to us. Contact Cutis Medical Laser Clinics in Singapore and schedule a consultation and body assessment with one of our aesthetic doctors.