Health Mistakes Fit People Make

Savi Sharma
Savi Sharma
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health mistakes fit people make

You must have seen a variety of before and after transformation pictures of people on Instagram, Facebook and even newspapers who went on weight loss journeys. The pictures look nothing short of inspiring. They motivate us to buckle up to improve our health.

We only see images of their transformations. But the actual process of how they reached their ideal weight and health is hidden. 

There are people who appear or seem to be fit but suffer from some disorder or deficiency. And the diseases related to the heart, renal problems, obesity are the most common health issues groping the world. 

The pandemic has brought at least one positive change in this world. And that is- people’s shift in perspective. From focusing on building six-pack abs, then, to getting healthier. Reaching a holistic health, now is their fitness goal. 

Mentioned below are some of the most common mistakes that even the fittest-looking people make.



Water is, without a doubt, an essential part of our lives. We have always heard that an adult body comprises 75% water. But, in actuality, the adult male body is 58% water, while the female body is 50% water. Moreover, this percentage is not constant. It keeps on decreasing with age.

We are often warned, that if we drink a lot of water, the toxins present inside our bodies will flush out. But this is not correct. If you drink water in excess, it will just pass through your urine. There is no removal of toxins.

But there is one case that is possible if you drink excess water. And that is – Overhydration or Water Intoxication. Drinking too much water leads to a loss of sodium from the body. This causes swelling up of the cells as water enters into them. As a result, there is damage to the proper functioning of the kidney and the brain. If the water contains too much chlorine, the person may experience chlorine overdose.


Ideally, 30% of your total water intake must be from food sources like fruits and vegetables. For that, consume fruits like watermelons, berries, melons and veggies like cucumber and tomatoes. And, the remaining 70% water intake must be from liquid sources. 

water-rich foods

There is a set recommendation of drinking 8-12 glasses of water every day. But, this does not apply to everyone alike. Water intake depends upon your body weight. For instance, in a day, an adult should drink 35 ml per kg of water. A child must consume 50-60 ml per kg of water. Infants, on the other hand, should be given 150 per ml kg water of their body weight.



The world is hungry for protein, especially the gym-freaks who rely on protein supplements for their dietary requirements. The trainers and fitness gurus of today are constantly pushing us towards protein to maintain good health. Supermarkets are brimming with protein shakes, protein bars, protein powders and everything protein.

To an extent, protein is good as it helps build muscle and repair damaged tissues. But, nowadays it is an over-exploited commodity. Health-conscious people are becoming dependent on synthetic protein and supplements at an alarming rate. Synthetic protein can have serious negative effects on health. These supplements are addictive. So, when a person starts consuming them regularly, he misses out on all the minerals, vitamins and fiber that he could have gained from natural protein sources.


The function of supplements is to fulfil the deficiency of a particular vitamin/ mineral. Sounds fair. But, supplements are not true vitamins or minerals. They only mimic is the structure and function of the real ones. So, our bodies’ response to a natural mineral is very different from its response to the supplements. The absorption rate of minerals and vitamins is more when derived from natural sources.

Relying on supplements for a prolonged time can have serious repercussions. For instance, we know that increased calcium intake is linked with a reduction in the risk of heart diseases. Recent studies have shown that when the source of calcium is a supplement, consuming it for long periods can, in fact increase the risk of heart diseases. It can also have adverse effects on the liver.


Certain minerals do not go well when consumed together. Calcium might hinder the absorption of iron when a person consumes both of them together. In general, people do not know this. They wrongly combine multivitamins and consume them. This does more harm than good to their bodies.

There are a total of 40 essential nutrients that our body requires for optimum functioning. We know only a handful of them. So, fulfilling the body’s health needs becomes difficult by just supplementing. For example- choline got added to the list of essential nutrients in 1998. Before that, it might not have been considered as important for the body as today.


low-fat snacks

Today, snacking has become as important as meals. Over smart marketers and business minds try to lure the customer into buying processed snacks. They mask these products as healthy under the terms – low fat, high fiber, zero fat etc. Most of us get fooled after seeing that it is endorsed by a big celebrity or is sold by an established brand.

So, if you find yourself getting attracted towards a product through its cute packaging or engaging ads, stop right there! Flip the package and start reading the nutrition label and ingredients mentioned. You will see that all these so-called health and fitness foods like brown bread, whole wheat cookies, low-fat sauces and spreads provide just empty calories. Zero sugar foods and drinks are in fact worse than their sugar versions.



People are passionate about fitness and try to keep themselves healthy. They do so by indulging in workout routines, exercise and yoga. But, many are unable to differentiate between over-exercising and adequate workout. People forget that they are humans. Thus, if they over-exert their bodies they will lose muscle and not fat. Over-exercising also leads to the building up of stress, both in the mind and body. Moreover, a tired body develops deficiencies and nutrient absorption is also affected. 



‘To gain weight, go on a calorie surplus diet. Oh! so you want to lose some kilos? Then a calorie-deficit diet is the one for you.’- This is the most common health mistake people make. Keeping a count of each calorie you consume is neither healthy nor is it feasible. This calorie-counting concept is being promoted by fitness apps and celebrities alike. Keeping a watch over your calorie consumption s good. But focusing too much on calories is a toxic trap. 

Today’s diet culture promotes a mindless reduction in calories. Fitness gurus ask a person having some deficiency or health condition to go on a calorie-deficit diet. Going into extreme calorie deficit will only aggravate the already present health condition. The body’s metabolism is rendered completely broken after following such an extreme diet. The focus, instead, should be on consuming nutritious food. After all, nutrition is not just about counting calories. It is about taking both micro and macronutrients adequately to support good health.


Most of our thoughts in today’s world are influenced by social media. But, trends come and go. So, try being a mindful consumer. It is you who eventually has to take care of your body. So, stop following facts blindly. We suggest you start reading the nutrition labels of the snacks you buy.

Stick to your basic health routine and focus on a holistic health approach. You are sure to lead a healthy and happy lifestyle.




Do you want to transform your lifestyle? Are you looking for a weight loss plan to become a healthier version of yourself? You are right where you should be. Reach out to us at +919402850007.


Staying fit and healthy has become a necessity in today’s world. Make sure you do not fall in the trap of fitness gurus, smart marketers alike. Consume home-made food and fresh fruits and vegetables and stay away from processed food as much as you can.

Savi Sharma
Savi Sharma
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