Weight loss coach names 5 fitness habits that do more harm than good

When the beach season begins, women start to take on the task of correcting their figure. However, not all advertised weight loss exercises are effective. There are some that can be harmful.

Jenna Rizzo, a women's weight loss coach from the United States, shared with the New York Post five common fitness habits that, according to her, do not bring any benefit to either body or mind. And sometimes they are even harmful.

"When I first started working, I knew nothing about fitness. I did what everyone else did: I turned to social media for advice. Over the years of training, I have acquired many healthy habits, but there were also many that did me much more harm than good," Rizzo told her 77,300 TikTok followers.

The first rule is not to overload yourself in the gym. "You don't need to go crazy in the gym several times a week. It won't change your body the way you think it will. And you will probably burn out very quickly. So I tell my clients that we want to stimulate, not destroy," Rizzo emphasized.

Jenna cites a 2021 study that showed that excessive physical activity can increase the risk of atrial fibrillation, or irregular heartbeat. Also, according to scientists, frequent overload is associated with rhabdomyolysis. This is a condition characterized by severe muscle swelling and weakness, as well as urinary tract disorders.

"Exercise-induced rhabdomyolysis can occur after strenuous exercise and high-intensity training, during which the muscles are excessively stressed," Niloofar Nobakht, PhD, said.

Health experts at the University of California, Los Angeles, recommend varying the intensity and duration of your workouts, eating a balanced diet, staying hydrated, and sleeping well to feel good and stay fit.

The second rule is not to give up food to lose weight. After all, the body needs to be nourished. It is important to choose foods that do not harm your figure but fully saturate your body with nutrients.

"Your relationship with food has to be right. I often hear from clients, 'I'm not allowed to eat this because it's bad', or 'I can only eat carbs in the morning, not in the evening.' I want to emphasize that no food is inherently good or bad. There are some less nutritious, some slightly more nutritious," Rizzo explained.

The third rule is not to try to look like someone else. "No matter how much you appreciate someone's physique and say that's the goal for your body, you're not going to look exactly the same. You can eat the same way and train like your idol, but you won't look like them. So get it out of your head and become the best version of yourself," Jenna continued.

The fourth rule is not to use shame as a motivating factor for losing weight.

"I ate something I shouldn't have eaten or skipped a workout I shouldn't have skipped and I'm so ashamed of myself! Over time, these beliefs will lead to a negative attitude towards yourself, exercise, and healthy eating," the coach said.

Instead of reproaching yourself for deviating from your workout routine, try to accept the idea that "every movement is worthwhile and everything matters," Dr. Michelle Segar, a researcher at the University of Michigan, said.

The fifth rule is that you need seven to nine hours of sleep a night. After all, chronic sleep deprivation is associated with obesity, high blood pressure, high cholesterol, and diabetes, as well as depression, anxiety, and poor mental health.

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