15 Unhealthy Habits That Harm Your Figure and How to Quit Them

Due to my profession, I constantly have to analyze other people’s unhealthy habits related to nutrition, physical activity and lifestyle. And it turns out that at first glance, minor weaknesses are too costly for people, causing significant damage to their health, harmony, beauty, self-confidence, relationships and quality of life.

What kind of little monsters, which, becoming unhealthy habits, spoil our lives and prevent us from achieving our goals?

unhealthy habits

Here Are the 15 Unhealthy Habits You Need to Break Now

1. You are trying to achieve the ideal

Perhaps I will disappoint you, but you will not get anything done. You will not be perfect, because you are human. In your life there will always be something that will prevent you from achieving excellence: lack of time, blockage at work, problems in the family, a small child…

But you do not need it. All that is required to achieve goals related to nutrition and physical fitness (I will call them fitness goals) is constancy.

What is dangerous perfection? The fact that, having failed, you will make a decision to take a break and postpone the changes until better times. And they never come. I tell you this for sure.

What to do?
Strive to do “good enough”, but every day, not “ideally” once a week.

2. Looking for excuses, postpone the changes for tomorrow, Monday, January 1

The Chinese proverb says: “Those who are afraid to take the first step spend their whole lives on one leg.”

“What will change tomorrow / on Monday / January 1?” – I ask my clients. 9 out of 10 honestly admit that nothing. Nothing will change! So why wait and lose precious time and health?

What to do?
Do the best of what you can, in the circumstances that you have. Have you heard about the strength of small steps? Small but steady steps will lead you to greater goals. Do every day a little better than yesterday. And you will certainly achieve success.

3. You keep at home “harmful” products, and the “right” products are never at hand

The environment is critical to your health. It depends on it in many ways what you eat and what you do not eat. John Berardi, the founder of the educational nutrition company Precision Nutrition, says: “If there is an” unhealthy “meal in your house, sooner or later you will eat it, either you or one of your relatives.”

And accordingly, if you have the “right” food in the house, then it will also be eaten by someone, is not it? It is accessibility and convenience that help us to eat this or that food.

What to do?
Do not buy or store at home “wrong” foods that you would not like to eat. Take care that you have at hand always been healthy foods and healthy snacks. This will significantly reduce the likelihood that you will eat something “unnecessary”.

4. You are distracted while eating

The first step to a healthy diet is the development of awareness. It helps you to hear your body. You begin to understand when and how much you have and when to stop. If during a meal, you are in a hurry, watch TV or read news, your ability to hear yourself tends to zero.

What to do?
Try to eat slowly, sitting at a table, and not on the run. While eating, avoid any distractions. Your attention should be focused on the plate: concentrate on the taste, smell, texture of food.

Give yourself some time. Create a pleasant atmosphere. Eating food is your time.

5. You sleep a little

Too short and poor quality sleep can adversely affect your health. Sleep prolongs youth and is necessary for general health, physical recovery, proper brain function, hormonal system and other body systems. Night sleep should last at least 7 hours.

What to do?

  • Stick to the regime. A good sleep, quick falling asleep and easy awakening depend on the production of hormones. If you go to bed and wake up at the same time, your body knows exactly when to produce what hormones to make it easier to fall asleep and awaken.
  • Eliminate alcohol and caffeine in the afternoon.
  • Try not to eat or drink 2-3 hours before bedtime.
  • Free your head from unpleasant thoughts, and leave all urgent business until the next day.
  • Turn off electronic devices. They activate the work of the brain and reduce the production of melatonin, which is needed to fall asleep.
  • Try to avoid intense training in the evening.

6. You eat a little fruit and vegetables

Vegetable food should be half your diet. Vegetables and fruits are rich in dietary fiber, vitamins, minerals, which are necessary for health. The ratio of vegetables to fruits, depending on your goals should be from 7: 1 to 3: 1.

What to do?
Try to eat vegetables in every meal. They can (and should be!) Different colors, raw and thermally processed. After a meal, you can eat one fruit as a dessert.

7. You do not plan a menu

Spontaneity is the enemy of a healthy diet. If you know what and when you have, then the likelihood that you will not eat what is needed will be greatly reduced.

What to do?
Plan the menu a few days in advance. Try to prepare the products in advance on a free day (for example, on Sunday). You buy food, bring it home and prepare. Vegetables can be washed, cut and put into hermetically sealed containers. Meat – cut and fried (bake). Cereals, beans – cook. These products are perfectly stored in the refrigerator for several days. And you, when you come from work without strength, will always be at hand healthy food.

8. You go to the store without a list

Such shopping is dangerous with spontaneous purchases, which are rarely useful for health. Making a list, you will not only save time and make the best choice, but also spend less money.

What to do?
Make a list when planning a menu for a week. And do not forget to take it to the store!

9. You lean on processed foods

Your diet should consist mainly of whole foods. They are rich in vitamins, minerals, food fibers and do not contain preservatives. Products of industrial processing, as a rule, have a rich composition, including preservatives, dyes, flavors, trans fats and other undesirable ingredients. Your body simply does not know what to do with them! After all, your ancestors hardly ate such foods.

What to do?
Increase the number of whole foods in the diet and reduce or eliminate the products of industrial processing altogether.

10. You eat a little protein

Protein is not only the building material of all tissues of the body, but also gives you a feeling of satiety. It activates metabolic processes and promotes the production of hormones that suppress appetite and hunger. As a result, you eat less and stay well fed.

What to do?
Eat protein in every meal. It can be meat, fish, eggs, legumes, tofu, and movies.

11. You drink a little

According to statistics, more than a third of the adult population suffer from dehydration. With age, the risk of dehydration increases. Pay special attention to your drinking regimen. Drinking a glass of water before eating, you will not only avoid dehydration, but also eat less.

What to do?
Drink 1-2 glasses of water before each meal or during it.

12. Do you abuse “harmful” food on weekends

For most people, the weekend turns into “days without rules” when everything is possible. For breakfast, they eat sandwiches, at the cinema chew popcorn, during a walk with children go for fast food, and in the evening they hurry to visit the feast. The thought of the forthcoming restrictions on Monday pushes them to gluttony. You need to take everything from life as long as you can! The paradox is that overeating on weekends is not the worst thing you do. The worst you do afterwards.

What to do?
Abandon strict regulations on weekdays. Listen to yourself, to your body and the signals that it sends you. Remember how you felt physically after eating at the weekend? And morally? Were you satisfied with yourself? Maybe it’s time to stop looking for excuses?

13. You severely restrict yourself to food

After a merry weekend, accompanied by overeating and alcohol, you realize that it’s time to atone for “sins”, and take the path of asceticism. It is these days – the days of strict restrictions – that make you sweat when the weekend comes, be greedy and continue eating, even when you are full.

What to do?
Give up strict restrictions and sometimes allow yourself what you want. You do not need to eat anymore, because you can eat it when you want. You are the master of your body. You learn to listen to him and understand what he needs.

14. Constantly under the influence of stress

Stress is a normal physiological reaction of the body to a threat and even helps you to develop and be stronger. But if stress is too strong or too long, it destroys health and worsens the quality of life.

What to do?
Find your golden mean between good and bad stress. It depends on your individual ability to carry loads and recover from them.

Follow the balance and do not charge yourself more than you can stand. Do you remember that camel carrying a heavy heap of straw on his back? Just one extra straw was enough to break his back. Do not become like this camel.

15. Do you think in terms of “all or nothing”

The “all or nothing” approach will almost never give you “everything”. Most often he gives “nothing.”

What to do?
Do not strive for perfection. Act in the strength of its capabilities and circumstances. Cannot you go to the gym? Go for a walk. Ate a dessert after dinner? At dinner, cut the portion a little.

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