Whether you’re just beginning your journey to better health or have been eating your veggies and exercising for years, you should feel proud of yourself for making healthy lifestyle choices. However, with so much contrasting health and wellness information out there—especially from unqualified sources, it’s all too easy to fall into seemingly “healthy” habits that might actually be preventing you from achieving your goals.
While most of these practices aren’t bad in and of themselves, they can certainly harm your health if done improperly. Here are some “healthy” habits to watch out for, according to a dietitian.
1. Cutting Out Carbs
While trendy, very low-carb diets like keto are popular, severely restricting an entire macronutrient group can lead to nutrient deficiencies and may not be the best long-term approach for your health. Rather than cutting out all carbs, make sustainable changes to your eating habits by choosing more whole grains, legumes and vegetables over refined grains. However, the latter can also fit into a balanced and healthy diet.
“Cutting all carbs isn’t the solution to better health,” explains Melissa Mitri, M.S., RD, a registered dietitian. “Doing so can eliminate essential nutrients such as fiber, vitamins and minerals from your diet. Carbs are the primary energy source for the brain and muscles, and cutting back too much can lead to brain fog and fatigue during workouts. Restricting an entire food group can also promote disordered eating habits and stress around eating, making it harder to maintain a sustainable diet.”
2. Excessively Working Out
Here’s where the all-or-nothing mentality may hurt you. If you exercise too hard and too fast, you could end up with an injury that sidelines you. Or even just a feeling that getting healthy is “too hard” and that you can’t keep up. Remember to start slow and give yourself time for the progress to show.
The Centers for Disease Control and Prevention (CDC) recommends that adults aim for 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity physical activity weekly. You can slowly work towards this recommendation by incorporating any type of movement you enjoy.
Mitri cautions against overexercising. “Without adequate rest between workouts, you may see reduced performance and have more trouble bouncing back after tough workouts,” she says. “And while it sounds counterintuitive, exercising too much may even cause weight gain due to increased cortisol levels (the stress hormone). Research suggests light aerobic cardio, like walking or yoga, is a good option if you’d still like to move on your off days.”
3. Avoiding Gluten
Avoiding gluten can be helpful—and, in fact, needed—for people with gluten intolerance or celiac disease. Still, for those without a sensitivity, research suggests that cutting it out isn’t a healthy choice and can unnecessarily limit food variety. The thought that gluten-free foods are healthier than their gluten-containing counterparts just because they don’t have gluten isn’t true. “Gluten-containing grains like whole wheat, barley, and rye provide valuable nutrients, including fiber, B vitamins, and minerals that support overall health,” says Mitri. “Consuming 2 to 3 servings of whole grains daily can reduce your risk of type 2 diabetes, obesity, heart disease, and more, so there is no need to restrict unnecessarily.”
4. Fasting
Social media also puts intermittent fasting on a pedestal, as influencers and celebrities share their weight loss results from restricting when they eat. And, yes, research has shown that intermittent fasting may help with weight management and other health outcomes, like lower cholesterol, but it’s not as simple as many think. For instance, skipping breakfast can do more harm than good.
“Skipping breakfast can decrease energy levels and increase cravings throughout the day, making it harder to make balanced food choices and stick to long term,” says Mitri. If you want to try fasting, she recommends consulting a registered dietitian to determine if it is right for you and that you are meeting your nutritional needs in that shorter eating window.
5. Going Strictly Vegan
Adopting a plant-based diet can be a fantastic way to support your overall health and weight management. Still, it can also be dangerous if you don’t do it healthily, like only consuming raw foods and juices in pursuit of health or just avoiding animal-based foods without being mindful of added sugars or high sodium, which can increase your risk of chronic diseases. Some of these practices can lead to nutrient deficiencies.
“Without careful planning, going vegan can lead to nutrient deficiencies in vitamins and minerals, including vitamin B12, zinc and calcium,” Mitri explains. “Additionally, balancing meals to meet nutritional needs can be more challenging and time-consuming, especially for those with busy lifestyles or limited access to various plant-based foods for variety. Eating plant-forward, rather than strictly plant-based, allows flexibility to enjoy the benefits of plants while ensuring adequate nutrition from diverse sources.”
6. Drinking Lots of Water
Don’t get us wrong, staying hydrated is an essential part of your overall health. However, it’s possible to overdo it on water consumption. The “golden rule” of eight glasses a day isn’t totally accurate—some people need more and some less depending on body size, activity level and climate. Drinking too much water (gallons and gallons in a short amount of time) can actually lead to hyponatremia, a condition where your sodium levels are too low.
“Aim to drink to thirst and estimate your water needs based on your urine color. A light yellow indicates that you’re adequately hydrated, a clear color means you’ve had too much, and a darker yellow indicates you haven’t had enough. Also, getting water from foods high in water content is another avenue to get up to 20% of your fluid intake from food combined with health-promoting nutrients,” Mitri says.
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7. Staying Out of the Sun Entirely
While protecting your skin from excessive sun exposure is crucial, studies show that avoiding sunlight altogether can prevent your body from producing enough vitamin D, which is essential for bone health, immune function and chronic disease prevention. Getting 10 to 30 minutes of sun exposure a few times a week can benefit vitamin D synthesis, but always use sunscreen to protect your skin if you’ll be outside for more extended periods.
“Since it’s possible sunscreen may block the body’s ability to absorb vitamin D, short times of exposure to sunlight like this are best to minimize the risk of UV damage while maximizing vitamin D absorption,” Mitri notes. However, more research is needed to determine this.
8. Getting Too Much Sleep
Getting enough sleep is essential for good health; however, consistently sleeping more than nine hours a night may be a sign of an underlying condition. “Maintaining a consistent sleep schedule is a key habit for supporting overall health and well-being,” Mitri advises. “If you find yourself sleeping more than 9 hours and are still feeling tired, consult your doctor to see if any underlying conditions such as depression, sleep apnea or low thyroid are present that could be the root cause of these symptoms.”
The Bottom Line
Living a healthy life is a delicate balancing act. And overdoing certain habits, like cutting carbs, exercising too much or fasting unnecessarily, can have unintended negative consequences for your health. Instead, practice moderation and listen to your body. Making sustainable, well-rounded choices will help you maintain long-term wellness without unnecessarily limiting yourself or adding stress. If you have questions or concerns about your habits, speak with your primary healthcare professional or a registered dietitian.
