Jillian Michaels Says These Are the 3 Biggest Weight-Loss Mistakes
Former Biggest Loser trainer Jillian Michaels is well-versed when it comes to the do’s and don’ts of diet and exercise. The fitness guru strives to help people succeed when it comes to wellness and weight loss, and advises those looking to shed extra pounds to avoid these common errors.
Incorporating exercise but not healthy diet
Michaels often sees people looking to lose weight are quick to add an exercise regimen to their daily schedule, but skip modifying their diet. “The top mistake I see is not combining their workout with a calorie-controlled diet comprised of healthy foods,” Michaels said, according to Cooking Light. “Eat more calories than you burn in a day and you will store those calories as fat.”
Encouraging a “40 percent carbs, 30 percent fat, and 30 percent protein” daily meal plan, the former reality star warns that many ‘healthy’ food items on the market today are often packed with calories.
“That half an avocado you just ate for a snack might have 400 calories, and those extra calories add up. So yeah, even healthy foods aren’t necessarily always good for you,” Michaels explained, she wrote in Women’s Health. “Don’t mistake that cereal bar that’s on your points plan for a healthy snack. It’s not. It’s a processed diet food, and it’s garbage. It has no nutrient value, it doesn’t have a good blend of macros, and it doesn’t have fiber or healthy fats for good energy.”
Michaels is not a fan of snacking, saying that daily snacks should make up only 20 percent of your caloric intake each day. She also believes in variety in meals and snacks, and doesn’t forbid carbs as many of today’s diets often do. “As for going low-carb, I think everyone is different. Listen to your body and find a way of eating that makes you feel better for longer,” she wrote in her Women’s Health article. “I just had an apple, which has carbs and fiber, spread with nut butter, which has protein and healthy fats. I also like Greek yogurt with berries and a little bit of granola, which gets you whole grains, protein, and fat.”
Another faux pax Michaels often witnesses is taking it too easy when it comes to exercise. She feels many people tend to underestimate their capability when it comes to fitness and aren’t pushing themselves hard enough, squelching possible results.
Cooking Light reports that Michaels advises exercise that gets your heart rate up to approximately 80 percent of your max. For those who choose walking as their main fitness activity, she suggests incorporating jogging intervals. For weight lifters, increase the reps or use heavier weights. Start to add and increase to achieve the best outcome.
Sticking with the same routine
Michaels sees another problem with people often sticking with the same workout regimen for too long, hitting a plateau in progress. “Anything repetitive is bad,” Michaels told Popsugar. “Your body adapts and stops progressing.” She went on to say that repetitive exercise is more likely to cause overuse injuries.
The fitness icon believes in switching up an exercise routine, but making sure it’s something you enjoy. “The best kind of workout is whatever you show up for, really!” Michaels said, according to Cooking Light. “Whatever gets you out of bed in the morning is ultimately going to be the most effective for whatever your goals are.”
Michaels tends to work out four times a week, including at least a solid 20-30 minutes of max performance each time. She suggests varying workouts by changing up reps, weights, intensity and the form of exercise you choose.
The use of high-intensity interval training, or HIIT, is a favorite of Michaels. Described as “a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods” by DailyBurn.com, Michaels feels this particular regimen gives quick results.
Though she’s not on the airwaves, Michaels still consistently gets her message out to help people on the road to wellness!