Whether you are embarking on your path to improved wellness or have long been committed to healthy eating and exercise, it’s important to recognize and celebrate your efforts. In a sea of conflicting health and wellness advice—often from unreliable sources—it’s easy to adopt habits that may seem beneficial but could hinder your progress in the long run.

While many of these habits aren’t inherently negative, they can negatively impact your health when practiced incorrectly. Here are some seemingly “healthy” behaviors to be cautious of, as suggested by a registered dietitian.

1. Eliminating Carbohydrates

Although low-carb diets such as the ketogenic diet have gained popularity, completely cutting out a macronutrient can lead to nutrient shortfalls and may not be sustainable for long-term health. Instead of eliminating carbs entirely, focus on making long-lasting dietary adjustments by incorporating more whole grains, legumes, and vegetables into your meals, while still allowing for refined grains in moderation.

“Eliminating carbs isn’t the answer to healthier living,” warns Melissa Mitri, M.S., RD, a registered dietitian. “This can deprive you of crucial nutrients including fiber, vitamins, and minerals. Carbohydrates are essential for providing energy to your brain and muscles, and an excessive reduction may lead to issues like brain fog and fatigue during workouts. Completely avoiding a food group might encourage disordered eating habits and create anxiety around meals, complicating the maintenance of a balanced diet.”

2. Over-Exercising

The “all-or-nothing” mentality can sometimes be detrimental. If you overexert yourself in your workout routines, you may face injuries or feel overwhelmed by the pressure to stay fit. It’s essential to start gradually and allow time for visible improvements to manifest.

The Centers for Disease Control and Prevention (CDC) suggests adults engage in 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous activity each week. You can ease into this recommendation by integrating physical activities you enjoy.

Mitri warns about the risks of excessive exercise: “Neglecting sufficient rest between workouts can diminish your performance and prolong recovery after intense sessions,” she explains. “Interestingly, working out too much could even result in weight gain due to heightened cortisol levels (the stress hormone). Studies indicate that lighter activities, such as walking or yoga, are beneficial on days you’re not doing intensive exercise.”

3. Avoiding Gluten

For individuals with gluten intolerance or celiac disease, abstaining from gluten is essential. However, for those without such sensitivities, studies indicate that cutting out gluten can limit dietary diversity unnecessarily. The misconception that gluten-free options are healthier isn’t accurate. “Whole grains that contain gluten—like whole wheat, barley, and rye—are packed with essential nutrients such as fiber, B vitamins, and minerals, which contribute to your overall health,” Mitri points out. “Consuming 2 to 3 servings of whole grains daily can lower your chances of developing type 2 diabetes, obesity, heart disease, and more, so there’s no need to avoid them without reason.”

4. Fasting

Social media often elevates intermittent fasting as a go-to approach, showcased by influencers and celebrities touting their weight loss achievements through eating time restrictions. While research indicates that intermittent fasting can aid with weight control and improve health markers such as cholesterol, it is more complex than it appears. For example, skipping breakfast can often lead to negative effects rather than positive ones.

“By not eating breakfast, you could experience lower energy levels and heightened cravings later in the day, making it challenging to make healthy food decisions consistently,” cautions Mitri. If fasting piques your interest, she recommends consulting with a registered dietitian to evaluate its suitability for you and ensure you’re covering your nutritional bases during shorter eating windows.

5. Committing to a Strict Vegan Diet

Transitioning to a plant-based diet can enhance your overall health and aid in weight management; however, it can also pose risks if not done correctly. Relying solely on raw foods or juices in the name of health or merely avoiding animal products without vigilance regarding added sugars and high salts can raise your risk for chronic ailments. Some of these approaches might lead to nutrient deficiencies.

“Without strategic planning, a strictly vegan diet can result in inadequate intake of vitamins and minerals like B12, zinc, and calcium,” Mitri explains. “Furthermore, ensuring balanced meals that meet your nutritional requirements may be more challenging and time-consuming, particularly for those with busy lifestyles or limited access to a variety of plant foods. Opting for a plant-forward approach, rather than a strictly plant-based diet, offers the flexibility to reap the benefits of plants while securing necessary nutrients from a diverse range of sources.”

6. Overhydrating

While hydration is vital for health, it’s possible to drink excessive amounts of water. The conventional guideline of eight glasses a day may not apply universally—individuals require different hydration levels based on body size, activity level, and climate. Overconsumption of water (such as drinking excessive gallons in a short time frame) can result in hyponatremia, a condition marked by dangerously low sodium levels.

“Aim to drink according to your thirst and monitor your hydration levels by observing the color of your urine. A light yellow hue suggests adequate hydration, completely clear means you’ve had too much, while a darker shade indicates you need to drink more. Additionally, you can also obtain hydration from foods with high water content, allowing you to get up to 20% of your fluid needs from the nourishment they offer,” recommends Mitri.

7. Avoiding Sunlight Entirely

While it’s essential to protect your skin from too much sun exposure, research indicates that complete avoidance can hinder your body’s production of vitamin D, crucial for bone health, immune support, and prevention of chronic diseases. Regular exposure to sunlight for 10 to 30 minutes several times a week can boost vitamin D synthesis, but sunscreen should always be used if you plan to be outside for extended periods.

“Since sunscreen may inhibit the body’s capacity to absorb vitamin D, brief sun exposure is ideal for minimizing the chances of UV damage while maximizing vitamin D absorption,” adds Mitri. Nonetheless, further research on this topic is required.

8. Oversleeping

Adequate sleep is vital for maintaining good health. However, consistently exceeding nine hours of sleep per night may indicate an underlying issue. “Consistently following a stable sleep schedule is essential for overall health and wellness,” Mitri suggests. “Should you find yourself sleeping more than nine hours but still feel fatigued, consult with your healthcare provider to explore any underlying conditions like sleep apnea, depression, or hormonal imbalances that could be contributing to these symptoms.”

The Bottom Line

Striving for a healthy lifestyle is a delicate balance. Overdoing certain habits—like cutting carbs too drastically, exercising excessively, or unnecessary fasting—can lead to unexpected negative effects on your well-being. Instead, prioritize moderation and listen to your body’s cues. Making sustainable and holistic choices will promote long-term health without imposing undue restrictions or stress. If you have questions or concerns about your health practices, don’t hesitate to reach out to your healthcare provider or a registered dietitian.