• Maria B.

Bad Habits You Should Stop



Snacking When Not Hungry

Somtimes listening to your body is all it takes to stay on touch when to know when your natural hunger tells you it is time to eat or snack. Or you will overinduldge and losing touch with said indicators which can lead to chronic overeating and unhealthy extra pounds—increasing your risk for diabetes, heart disease, and other serious conditions. Also if it's junk foods you snack on, you're also filling your body with unhealthy ingredients. By paying attention to your hunger signals and switching to healthier snacks, you can boost nutrition, control cravings, and avoid energy slumps. Your weight will drop to a healthier one, and you'll replace unhealthy trans and saturated fat, sugar, refined carbohydrates, and extra sodium with more nutritious fare.


How to better your lifestyle: Eat because you're hungry—not because you're stressed, bored, angry, or sad. Also finish eating when you feel just a little bit full, not stuffed. Avoid keeping unhealthy food in your home, or at least make sure you have more healthy foods, like fresh fruits, veggies, nuts. Think low-fat versus fatty treats; whole-grain versus unhealthy carbs. And when you eat those healthy snacks, eat them as if they were a meal: on a plate, accompanied by a glass of water, with you sitting down at the table.



Eating Too Much Fast Food

Constant fast food along with carbonated or sugary drinks can lead to your waistline to increase, not just that but your health's growing risk of problems, such as heart disease or diabetes, somtimes both of them together. Trans fat, often found in fast food, raises triglycerides and LDL cholesterol, which increases inflammation and contributes to the buildup of fatty plaque in artery walls. The health benefits of making the switch to healthy food will be almost immediate and will have substantial lasting benefits.


How to better your lifestyle: Making a permanent lifestyle change won't be easy at first. Fast food is super-convenient, inexpensive, and, thanks to all that fat, salt, and sugar, undeniably tasty. Start by cutting back a little each week and by buying less each time you go. For instance, replace the soda with a water or the fries with a salad. Avoid popping into a fast-food joint out of habit or on a whim, especially when you really aren't hungry or when it isn't mealtime. Cook more at home. Preparing your own healthy meals will save you money. If inconvenience is a factor, don't overlook healthier prepared meals from your local grocery store or sandwich shop.


Eating Breakfast (Or Any Meal) When You're Not Hungry

People who tell you that breakfast is the MOST important meal of the day is not so much a truth but a pushed idea by many capitalistic companies. Yes. Breakfast does help keep you fresh and attentive throughout the day, but as long as it's or optimal energy and concentration. Not to fill you up leaving you lethargic and sleepy.

Carolyn Brown, a New York-based nutritionist, said that in general, she’s pro-breakfast. “It doesn’t have to be big, but it has to be something within a few hours of waking up,” she explained. “I like clients to eat by 10 latest, and that’s my personal rule, too. Research shows that having protein early in the day can help with that mid-afternoon snack monster later.”

How to better your lifestyle: Eat when you're hungry. Best option is going for protein and healthy fat whenever possible. Such with veggies to optimize two eggs with half an avocado, a smoothie with plant protein or collagen, full fat greek yogurt or coconut yogurt with fruit and chia seeds, avocado on gluten-free toast or sweet potato slices.

Make sure you’re getting your nutrients. Any meal should provide a variety of relatively unprocessed foods of different types to take care of nutrient and energy requirements. Research also suggests that going without food for a certain length of time keeps blood sugar even, which boosts metabolism and can help the overweight shed pounds. (Although ask your doctor if fasting is okay for you.) Benefits include better glucose control and regulation of circadian rhythms (better sleep); all of these can help prevent diabetes.


Drinking Too Much Alcohol

If you drink to much on a regular basis, alcohol can be a poison. Women who regularly consume two or more drinks a day and men who regularly down three or more daily are at higher risk for liver damage, various cancers including those of the liver and mouth, high blood pressure, and depression. Women, more sensitive than men to alcohol, can also develop heart disease, brittle bones, and even memory loss. Soon after you cut back or quit, your digestion will improve and you'll sleep more soundly. Your blood sugar will be lower and steadier, your blood pressure may fall toward a healthier range, and even your brain will bounce back. You'll have a healthier liver and cardiovascular system.


How to fix it: You don't have to quit cold turkey; stick to healthy limits. That's two or less drinks per day for men, one for women. You're also more likely to sip your drink slowly if you reserve alcohol for meals. Drink for flavor, not to get drunk. And if you can't stop, acknowledge the addiction. Talk with your doctor and contact a support group like AA. Check with your doctor if you should be screened more often for bone density, cancers, and liver damage

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