We all know that eating healthy and exercising are supposed to help us lose weight, but sometimes it seems like no matter what we do, the scale just won’t budge. If you’re in this boat, don’t despair – you’re not alone.

There are a number of reasons why you might not be seeing the results you want, even if you are doing everything right. For one thing, weight loss is not always just about fat loss. If you are gaining muscle, you might actually see an increase on the scale, even as you are losing fat.

Another reason is that our bodies are constantly fluctuating, and weight loss is not always a linear process. You might have days or weeks where you don’t see any change, and then suddenly you’ll lose a few kilos. This is normal, so don’t get discouraged.



It should also be noted that healthy habits take time to show results. If you’ve only been eating healthy and exercising for a short while, it’s possible that you haven’t given your body enough time to adjust and start losing weight.

With all this in mind, it might come as a shock to learn that there are a number of "healthy habits" that can actually hinder you from achieving your fitness goals.

No need to do a double take, folks! Dietitians debunked some "fitness concepts" that might do more harm than good.


Below are some of the habits that you should stop:

1. Too much exercise

The body is a complex machine, and when it comes to weight loss, there is no one-size-fits-all solution. That being said, some exercise is definitely better than none at all, and if your goal is to lose weight, there are a few things to keep in mind.

First, more exercise is not necessarily better. In fact, overtraining can actually lead to weight gain, not loss. This is because the body needs time to recover from strenuous exercise, and if you're not giving it that time, you're actually doing more harm than good.

Second, make sure you're eating enough. This may seem counterintuitive, but if you're not consuming enough calories, your body will go into starvation mode and actually start storing fat, not burning it.

Finally, focus on quality, not quantity. It's better to do a few short, intense workouts each week than to slog through hours of cardio. High-intensity interval training (HIIT) is a great way to burn fat and get results.


2. Consuming too much protein

Protein is an important nutrient, especially when it comes to weight loss. Protein is digested more slowly than carbohydrate, which helps to keep us fuller for longer after eating.

However, it is not necessarily the case that more protein equals better results. The body excretes excess protein, and is also more likely to store extra fat if excessive calories are consumed overall.

Dietitian and 9Honey contributor Susie Burrell explained: "This means that if you are overdoing the protein at each meal and snack, or adding in extra protein via shakes and bars that you do not need, your fat loss goals may be impacted."

"The average adult requires just one gram of protein per kilo. Athletes or those with resistance training goals may consume closer to two grams per kilo, or up to 200 grams a day. For a small female, these amounts are likely to far exceed requirements and work against the goal of fat loss."



3. Picking the wrong snacks

We all know that snacks can be an important part of the day, especially for busy people. But what we often don't realize is that some snacks can be complete calorie bombs if we're not careful about what we choose.

Take, for example, hummus and rice crackers, nuts, protein bars and bites, smoothies, and paleo cakes and muffins. These seemingly healthy options can easily pack in more than 300-500 calories per serving, thanks to the energy density of their baseline ingredients.

Instead of going for the calorie-heavy options, try lighter snacks that clock in at 100-200 calories instead. Fresh fruit, yogurt, and portion-controlled bars and bites are all great choices that won't weigh you down. And if you're looking for something a little more substantial, try pairing a piece of fruit with a hard-boiled egg or a few whole-grain crackers.


4. Misconceptions on protein shakes

Protein shakes are a convenient way to get the nutrients your body needs, especially if you are short on time. They can also be helpful for those who are trying to increase their calorie intake or who need an easy way to consume food to support weight gain.

However, it is important to keep in mind that protein shakes are a meal and, as such, adding an extra protein shake after each training session may not be necessary.



5. Find healthy food that you really love

Making the switch to a healthier lifestyle can be tough. It's hard to break old habits and establish new ones, especially when it comes to food. We've all been there – we start out with the best intentions, vowing to eat better and exercise more, but eventually we find ourselves back at square one.

One of the biggest obstacles to overcome is the psychological restriction of food. When we try to restrict ourselves to certain foods or food groups, we're more likely to overeat or binge later on. This is because our bodies are seeking out the calories and nutrients we're depriving ourselves of.

The key is to find a healthy balance that works for you. This means incorporating healthy foods that you enjoy eating, and allowing yourself the occasional treat. If you're feeling deprived, you're more likely to give in to temptation.

So, if you're trying to make the switch to a healthier lifestyle, don't deprive yourself. Find a balance that works for you and stick with it.