7 Grave Mistakes of Getting Back in Shape and How to Avoid Them

You finally made the big decision to get back into shape. Now what? Aside from incorporating a healthy diet and exercise routine you may have to change the way you think.  Dana Mincer, DO, a Philadelphia family practice and urgent care physician, explains that there are a few grave mistakes that people make when trying to get in shape, many of them requiring a change of thinking. 

"Embarking on a fitness journey to get back into shape is a commendable decision that will lead to improved health, increased energy levels, and enhanced self-confidence," Dr. Mincer, who regularly shares health and wellness tips on her YouTube channel, says. 

One of the most significant mistakes people make is setting unrealistic goals, says Dr. Mincer. "While it's admirable to aim for a complete body transformation in a short period, such ambitions can often lead to disappointment and demotivation," she says. 

Instead, set achievable, incremental goals that you can work toward gradually. "This approach allows you to celebrate small victories along the way, which can boost your motivation and keep you on track," she says. 

"I'm working out so I can eat whatever I want now," is a common thought that runs through people's minds, says Dr. Mincer. "Some individuals focus solely on exercise while neglecting their diet, assuming that they can 'out-train' a poor eating regimen. Others simply don't realize what they're actually putting into their bodies. 

In reality, nutrition is 80-95% of your fitness journey, explains Dr. Mincer. "If you eat processed crap, your body will respond appropriately. Your diet should be balanced. I like to use the phrase "eat from the earth". Consume a variety of whole foods, lean proteins, fruits, vegetables, and healthy fats. Consulting with a nutritionist can provide valuable guidance on creating a suitable meal plan."

If you think you have to go to the gym for an hour a day, you are wrong. "In reality, pushing yourself too hard and too fast can lead to overtraining, a mistake that will negatively impact your progress and overall health," Dr. Mincer stays. Overtraining will result in injuries, mental and physical burnout, and decreased performance. 

Listen to your body, allow adequate rest between workouts, and incorporate recovery days into your routine, advises Dr. Minver. "It's during these rest periods that your muscles repair and grow stronger. I actually advise my patients to start by setting aside ONLY 15-20 minutes per day for physical activity. In order for you to form a new POSITIVE habit, science shows that you need to do something every day for 90 days. 15 minutes per day is do-able for most people if you just stop scrolling on your phone."

Failing to track progress can hinder motivation and the ability to make necessary adjustments to your fitness routines, says Dr. Mincer. 

"I'm not saying you need to keep detailed records, but even a calendar with a star marking your workouts is sufficient to keep you on track," Dr. Mincer says. "If you're more detailed, you can keep a workout journal (check out this to one of my fav's), take photos, or use fitness apps to record your achievements and setbacks. Monitoring your progress allows you to identify patterns, make informed decisions, and stay motivated as you see your improvements over time."

It's easy to think "I should be further along, like that guy over there!" but that's a mistake, says Dr. Mincer. "Comparing yourself to others, especially on social media, can be demotivating and counterproductive. Everyone's fitness journey is unique, and progress varies from person to person. 

Instead, Dr. Mincer suggests focusing on your own goals. "Celebrate your achievements and avoid the trap of comparing your progress to others," she says.

If you feel like a failure because your weight isn't decreasing, you aren't alone. But tracking your weight is useless, says Dr. Mincer. "I don't care about your weight and let me tell you why: Muscle weighs way more than fat! As a doctor, certified personal trainer, and single mom, my strategy is to get the most bang for my buck. Any program I make for my patients, includes a combination of weights and cardio whenever possible because this is the most effective use of your time. If you're building muscle as planned, it's likely your weight may stay the same for a while." 

"One of the most useful tools I suggest for my weight loss patients is a scale that measures multiple body metrics," says Dr. Mincer. "A more affordable option is the Renpho Scale (click for link). This is what I use at home and it's lasted me for years."

Finally, Dr. Mincer warns against separating your mental health from your physical health. "There is very little teaching in medical school about the interconnectedness of the mind and body. So it's understandable that if you go to a weight loss doctor, you're likely to simply receive your medicine and be on your merry way," she says. "As a daily yogi (person who does yoga every day for both physical and spiritual purposes), physical health and mental health are one. Neglecting your mental well-being is a mistake and so is thinking that a hard workout is going to 100% solve underlying stress issues. Stress, anxiety, and self-doubt can hinder your progress and lead to unhealthy coping mechanisms, such as binge eating processed foods and abuse of other substances."

"Since we are all animals, creatures of habits, it is important to find a good coach to help you come up with strategies to create new positive habits," she says. "Some of these strategies involve stress-reduction techniques like meditation, mindfulness, and yoga."