While many of us take our nutrition seriously now, there was a time when we weren't so focused on fuelling our bodies properly. We've all been there—our younger years when fitness wasn't a priority and we didn't understand the importance of proper nutrition.
Luckily, we learn as we go and now have the ability to improve our eating habits. So, what bad habits should we be working on? Ambassador Cohnan Kotarski is walking us through eight nutrition mistakes he made in his teens that he's now avoiding in his twenties. Let's see what we should look out for...
Jump to:
- Thinking Calories Don't Matter
- Thinking Only Calories Matter
- Ignoring How Food Affects Mood
- Relying on Workouts Rather Than Diet for Fat Loss
- Choosing Soda Over Water
- Eating a Low-Protein Diet
- Thinking Carbs Made Me Fat
- Not Prioritizing Sleep Quality
1. Thinking Calories Don't Matter
The first mistake Cohnan points out from his teen years is thinking calories don't matter. It's common knowledge that to lose weight, you have to be on a calorie deficit. The ambassador quips that no one can escape the laws of thermodynamics.
He elaborates that if you're tracking your calories and not seeing results, you need to focus on being more accurate. Remember, calories in vs. calories out always wins.
To get started on calorie tracking, see our food calories chart:
Food Calories Chart | What's In Your Fruit, Veg, Meat, And Other Daily Produce?
A guide on the calorie content of everyday foods.
2. Thinking Only Calories Matter
Next up on the list is the opposite of mistake #1, that is, thinking that only calories matter when it comes to fitness goals and the foods you are putting into your body.
Cohnan clarifies that the quantity of calories you consume will determine your weight, but the quality will influence how you look, feel, and perform. According to Cohnan, you should master both for optimal results.
3. Ignoring How Food Affects Mood
The third mistake Cohnan made in his teens? Ignoring how food affects mood. This is a slip people often make because when you think of food and nutrition, you're not necessarily correlating them to how you feel. However, food can actually have a large impact on mood.
Cohnan elucidates that the processed foods he would eat in his teenage years left him feeling lazy and depressed. And that in contrast to this, eating whole, nutrient-dense foods leaves him motivated, driven, and happier.
Thus, to regulate your mood and energy levels, it's helpful to pay attention to how the foods you're choosing make you feel, and modify your diet accordingly.
4. Relying on Workouts Rather Than Diet for Fat Loss
Another mistake on Cohnan's list is relying more heavily on workouts than diet to achieve fat loss. Today, the ambassador knows that while working out is essential, diet is actually what drives fat loss.
Cohnan emphasizes using workouts to build muscle and speed up your metabolism. But relying solely on working out to lose fat just isn't going to work.
5. Choosing Soda Over Water
Cohnan's next mistake from his teens is choosing soda over water—most of us are guilty of this one. The problem with soda is that it's filled with sugar and you wind up drinking a significant portion of your calories for the day.
Today, Cohnan advises ditching the unnecessary calories and drinking plenty of water—it'll energize you and curb your appetite.
6. Eating a Low-Protein Diet
The sixth mistake Cohnan points out from his younger years is not consuming enough protein in his diet—and we all know the importance of this powerhouse nutrient.
The ambassador elucidates that protein is the most anabolic and thermogenic macronutrient. It helps you build muscle, keeps you full, and allows you to burn more calories during digestion.
According to Cohnan, you should aim for 1g of protein per pound of body weight daily.
7. Thinking Carbs Made Me Fat
Another mistake on Cohnan's list is thinking carbs are the cause of weight gain. While excessive carbs can contribute to weight gain, an appropriate amount in your diet is necessary for providing energy and supporting muscle activity, among other roles.
Additionally, the ambassador explains that eliminating food groups led him to binge eat at night.
Cohnan advises using carbs wisely rather than fearing them—try fuelling up pre-workout and recovering post-workout with carbs.
8. Not Prioritizing Sleep Quality
The final mistake on Cohnan's list? Not prioritizing sleep quality. Getting quality sleep each night is beneficial for so many reasons, one of them being appetite regulation.
During sleep, our appetite hormones are regulated. Thus, if you don't get sufficient sleep, you're likely to overeat. According to Cohnan, less sleep = less control of your diet. The ambassador recommends getting seven to nine hours of sleep a night for optimal hunger regulation.
Find tips on sleeping better here:
How Do I Sleep Better? | Tips to Sleep Better
Quality sleep is fundamental for health and well-being...
Take Home Message
If you can relate to any of Cohnan's past mistakes, don't stress—improving your habits and overall health and fitness is just a part of the process. Keep an eye out for these practices to create an optimal fitness plan for yourself and see results. You got this.
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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
A Rutgers University Honors graduate, Jamie grew up on the Jersey shore and double majored in Comparative Literature and Anthropology in college. Jamie is an experienced writer in the health and wellness, biotech, and eCommerce fields. She loves writing with a purpose and has even written for the Department of Justice.
Jamie became drawn to exercise during her time in university and began to notice the physical and mental benefits of moving your body daily. Today, Jamie enjoys Pilates, light weight training, and going on long walks in nature daily.
Jamie is also passionate about eating right and prioritizing gut health and immunity. She is always trying the next innovation in health and wellness. When she’s not writing articles, Jamie enjoys reading, playing guitar, and finding dogs to play with.
