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You workout religiously, you sleep well at night, you eat “right,” so why the plateau and stalled progress? Believe it or not, there are many mistakes that even seasoned gym-goers and fit people make that can hold them back from achieving their goals. what may be a problem for one person is not necessarily a problem for everyone, so don’t over analyze yourself if you are on target.

Mistake#1: Cutting Carbs

Don’t deplete your body of nutrients that you need, especially if you are active. many people are on the mindset that getting leaner means eating fewer carbohydrates, but the reality is you need small portions of slow-digesting carbohydrates before and after your workouts. Low carb can also mean low fiber, which leads to constipation. How great is that for a flat stomach? you can boost your fiber intake by adding ½c beans to a meal each day.

Mistake #2: Under or over Supplementing

Many people fall short when it comes to consumption of whole foods, especially with vegetables and proteins. Adding a powdered supplement such as Green Defense by Jarrow gives an additional boost in vegetable nutrients, or a whey protein powder for extra protein. these products are great if you are looking for a quick solution or traveling, but relying on them 3x per day to meet your daily needs is not optimal for your body. Whole foods are always best.

Mistake #3: Dieting to the Extreme

If you cut your calories below that 1,000-1,200 level, your body will not function properly. very restricted plans can cause that feast-famine cycle and anything consumed will likely be stored as fat. By regulating your calories to your activity levels, you will have more energy and lose fat the healthy way. Also, if you over-stress and over-deprive yourself, that may lead to a binge. if you are having a craving and have a small indulgence, just work a little harder at the next workout.

Mistake #4: Fat and Sugar Phobia

Know the difference between good fat and bad fat. Buying foods that are labeled “fat free” may really mean ” chemical full.” for example, instead of using a highly processed fat free salad dressing, go for the benefits that olive oil has to offer by using a vinegar and oil mixture. Avoiding high fructose corn syrup is a must for weight loss, but avoiding delicious berries and apples because of fructose is not necessary. It’s a great way to get a blast of antioxidants and flavor the natural way!

Mistake #5: Lack of Planning

“Those who fail to plan, plan to fail.” Whether you are planning your workouts, your grocery list, or your daily or weekly fitness goals, a little planning makes a huge difference in time management and success. keep a food and exercise log of your journey, so you know what is working and what isn’t. when you enter the gym with a plan, you can make the most of your time. when you have food prepared ahead of time, you won’t be forced to make a fast food run in desperation.

Mistake #6: Relying on Stimulants to keep you going

If you are sleep deprived and continually relying on caffeine, you are living on “borrowed” energy, and the crash is inevitable. make sure to hydrate yourself with water and get adequate sleep. for optimal muscles development and fat loss, rest is a necessary component.

Shelly Greenfield is a certified fitness trainer and writes a weekly fitness column for the Post-Bulletin. if you have an idea for a fitness story, contact her at shelly@shellygfitness.com/>