15 Habits That Harm Your Figure
What are these little monsters who, becoming a habit, spoil our lives and prevent us from achieving our goals?
1. You are trying to achieve the ideal
I may disappoint you, but nothing will come of it. You will not be perfect because you are human. And there will always be something in your life that will prevent you from achieving excellence: lack of time, obstruction at work, problems in the family, small child…
But you do not need it. All that is required to achieve goals related to nutrition and fitness (I will call them fitness goals), — this constancy.
Why perfection is dangerous? The fact that having failed, you will decide to take a break and postpone the changes until better times. BUT they will never come. I can tell you that for sure.What to do?
Strive to do «good enough», but every day, not «ideally» once a week.
2. Looking for excuses, postpone changes for tomorrow, Monday, 1 January
A 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 the 1st of January?» — I ask my clients. 9 of 10 honestly admit that nothing. Nothing will change! So why wait and lose precious time and health?What to do?
Do the best you can in the circumstances that you have. Have you heard about the power of small steps? Small but constant steps will lead you to big goals. Do a little better every day than yesterday. And you will definitely succeed.
3. You store at home «harmful» products as well «the right» products are never at hand
The environment is critical to your health. It depends on it in many respects what you eat and what you don’t eat.
And if you have in your house «right» food, then someone will eat it, right? It is accessibility and convenience that help us eat this or that food.What to do?
Do not buy or store at home «wrong» foods that you would not like to eat. Make sure you always have healthy foods and healthy snacks at hand. This will significantly reduce the likelihood that you will eat anything «unnecessary».
4. You are distracted while eating
The first step to a healthy diet — it is the development of awareness. It helps you hear your body. You begin to understand when and how much you have and when to stop. If while eating, you are in a hurry, watching TV or reading the news, your ability to hear yourself tends to zero.What to do?
Try to eat slowly, sitting at the table, and not on the run. And 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 — it's your time.
5. You sleep little
Too short and poor sleep can negatively affect your health. Sleep prolongs youth and is necessary for general health, physical recovery, proper functioning of the brain, hormonal system, and other body systems. A night's sleep should not last less than 7 hours.What to do?
- Stick to the mode. Good sleep, fast falling asleep, and ease of 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 which hormones to make it easier to fall asleep and wake up.
- Exclude Alcohol and Caffeine in the Afternoon.
- Try not to eat or drink for 2–3 hours to sleep.
- Free your head from unpleasant thoughts, and leave all urgent matters until the next day.
- Turn off electronic devices. They activate the brain and reduce the production of melatonin, which is necessary for falling asleep.
- Try to avoid intense workouts in the evening.
6. You eat a few fruits and vegetables
Plant foods should make up 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 at every meal. They can (and must be!) of different colors, raw and thermally processed. After eating, you can eat one fruit as a dessert.
7. You do not plan a menu
Spontaneity — the enemy of healthy eating. If you know what and when you eat, then the likelihood that you will eat not what you need will be greatly reduced.What to do?
Plan your menu a few days in advance. Try to prepare food in advance on a free day (for example, on Sunday). You buy food, bring home and prepare. Vegetables can be washed, chopped and put into airtight containers. Meat — cut and fry (bake). Cereals, Beans — cook. These products are perfectly stored in the refrigerator for several days. BUT, when you come home from work exhausted, there will always be healthy food at hand.
8. You go to the store without a list
Such shopping is dangerous for spontaneous purchases, which are rarely healthy. By compiling a list, you will not only save time and make a better choice but also spend less money.What to do?
Make a list when planning a weekly menu. And don't forget to grab it in the store!
9. You lean on processed foods
Your diet should be predominantly whole foods. They are rich in vitamins, minerals, dietary fiber and do not contain preservatives. Industrially processed products, as a rule, have a rich composition, including preservatives, dyes, flavorings, trans fats, and other undesirable ingredients. Your body just 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 completely eliminate processed foods.
10. You eat little protein
Protein is not only a building material of all body tissues but also gives you a feeling of satiety. It activates metabolic processes and promotes the production of hormones that suppress appetite and hunger. And, as a result, you eat less and stay full longer.What to do?
Eat protein at every meal. It can be meat, fish, eggs, legumes, tofu, quinoa.
11. You drink a little
According to statistics, more than a third of the adult population suffers from dehydration. With age, the risk of dehydration increases. Pay particular 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 or during each meal.
12. You are abusing «harmful» weekend food
For most people, the weekend turns into «days without rules», when everything is possible. They eat sandwiches at breakfast, chew popcorn at the cinema, go for fast food while walking with their children, and rush to a party in the evening for a meal. The thought of Monday’s implications pushes them to gluttony. You need to take everything from life while you can! The paradox is that overeating at the weekend — this is not the worst thing you do. The worst you do then.What to do?
Refuse strict rules on weekdays. Listen more to yourself, to your body and the signals that it sends to you. Remember how you felt physically after overeating on the weekend? BUT morally? Were you satisfied with yourself? Maybe it's time to stop looking for excuses?
13. You strictly limit yourself to food
After a fun weekend accompanied by overeating and alcohol, you realize that it's time to bathe «sins», and embark on the path of austerities. These days — days of tight restrictions — make you then, when the weekend comes, greedy and continue to eat, even when you are full.What to do?
Refuse strict restrictions and sometimes allow yourself what you want. You no longer need to eat up for the future, because you can eat it when you want. You are the master of your body. You learn to listen to it and understand what it needs.
14. Constantly under stress
Stress is a normal physiological response of the body to a threat and even helps you grow and be stronger. But if stress is too strong or too long, it destroys health and affects the quality of life.What to do?
Find your middle ground between good and bad stress. It depends on your individual ability to carry loads and recover from them.
Maintain balance and do not take on more than you can withstand. Remember the camel carrying a heavy pile of straw on its back? Just one extra straw was enough to break his back.
15. You think in categories «all or nothing»
An approach «all or nothing» almost never give you «all». Most often it gives «nothing».What to do?
Do not strive for excellence. Act by virtue of your capabilities and circumstances. Can you not go to the gym? Go for a walk. Ate dessert after lunch? Cut the portion of dinner.