A healthy and balanced diet, combined with a regular exercise regime, keeps you healthy and fit. Apart from following a diet plan and having a routine, it is also important to do things in a methodical manner, following or breaking the age-old methods. One of the main factors that affect or sabotage your routine and diet-plan are your eating habits. Breaking from habits is hard, but integrating it in your daily routine in small steps will make you feel good and confident about yourself.
Here is a list of 10 eating habits that affect your total fitness. Take a look at them, grade yourself and try harder to break habits affecting your health and fitness.
1.Not drinking enough water
As mentioned in all our previous articles, Water is very necessary to keep you hydrated at all times. Not drinking enough water leads to dehydration, which affects your energy levels, physical performance, and functionality.
Water accounts for almost 60% of our body mass hence, drinking sufficient amount of water every day, helps improve your overall health. Continuous intake of fluids helps keep your skin fresh and body cool. It also helps in detoxing your body and in preventing constipation. Increasing your fluid intake also prevents kidney stones.
If you are a party head, and more so than often get hungover the next day, drinking water can help reduce the extent. Drinking more water can also help you lose weight, as it increases satiety and boosts your metabolism.
Drink at least 2 liters of water every day, not at once but between meals. Carry a water bottle and keep a count of your fluid intake. Keep reminders to drink water, when you are lost in work. A sip of water counts too.
2.Eating Late at Night
Yes, late-night snacks are tastier. They are harmful to our body too. Having a midnight snack once or twice a blue moon is completely harmless. But ordering a meal or snack every night? That’s a no-no.
Having late-night meals and snacks very often, disrupts the body pattern, causing a hormonal imbalance, leading to weight gain and whatnot. Studies have shown that it also increases inflammation and cholesterol. Eating right before bedtime can also increase the risk of your physical health. It increases the risk of heart disorders, acidity, and diabetes.
No more late-night meals. Try to finish your dinner by 8:00 PM and wait for 2 hours or so, before you go to bed. If you do get hungry late at night, snack on slices of fruits, that will curb it down.
Breakfast is the most important meal of the day. Skipping breakfast to lose weight is a false belief. Although it may help in losing some weight, it won’t last long. The effect on your health is not worth it.
Skipping breakfast leads to frequent headaches (migraines), low blood sugar, dizziness and lack of concentration. You will feel lethargic and tired for the rest of the day until you eat. And because you skipped breakfast, you may overindulge in snacks or lunch, risking obesity.
Breakfast is a quintessential meal. Skipping it has too many side-effects. If you are in a hurry, or not hungry, eat a fruit like an apple, bananas etc.
It’s not uncommon to be watching a movie or reading a book or doing something, in general, when having your meal. There are no harmful side effects. But it does take your attention away from eating, making you unaware of what and how much you are eating. It also distracts you from enjoying your meal and from realizing how satiated you are.
Keep your phone out of reach and try concentrating more on your meal.Read more abou
10 THINGS THAT EVERY MAN SHOULD STOP DOING RIGHT NOW on our blog for a better future too.
5.Eating on the run
Yes, we are all guilty of this bad habit. We are in a hurry, and just grab whatever is ready-to-eat and run. And most likely, these ready-to-eat foods are processed. And eating too much of processed foods leads to a dent in your fitness plan. Or increases the risk of obesity.
Try finishing a meal while being seated and focused. If you are in a hurry, stick to unprocessed foods like fruits and vegetables, that will help you stick to your diet and are also healthy.
For those of us who follow a diet, have a certain number of calories that we intake throughout the day. For those who don’t, either take in too many calories or too less of it.
As a rule, a minimum of 1200 calories per day is necessary to stay healthy. If your intake is below this level, you could be harming your body. To maintain weight an average man needs about 2500 calories, and an average woman needs 2000. There is no upper limit on the calorie intake. It depends on your food. Having heavy, processed meals with no fitness can lead to Obesity and other disorders, depending on your metabolic rate.
You don’t have to stick to a diet plan. But keep a rough count on your calories intake, so you don’t fall below.
Snacks between meals are not necessarily a bad habit. But snacking on processed, fried foods every day increases your calorie intake, leading to various health disorders. You may nibble on chips, fries etc., but in small quantities and not that often.
Choose healthy snacks if you snack too often. Replace your processed, fried foods with unprocessed, raw foods like fruits and vegetables, or a yogurt.
8.Gobbling your food
The brain doesn’t get a signal when the stomach is full, until after 15-20 minutes after you have started eating. Gulping down the food, makes you eat more than you may have wanted to. Also, research shows that eating too quickly is associated with being overweight.
Take time to enjoy your meal. Take small bites, chew well, and sip on water in between bites. This will also help increase satiety.
9.Poor Meal Plan
A balanced diet is necessary as it contains all staple food, greens, fruits, and vegetables, rich in nutrients which is essential for our body. Take time out of your day and decide a meal plan for your week, having these essential foods. This will help keep you healthy and fit in the long run.
Healthy food, that is easy to store and easy to cook into delicious meals as well. So, let’s get into the
top 10 healthy foods that should always be there in your refrigerator.
Include all staple foods, greens, fruits, and vegetables in your daily diet.
10.Eating straight out the box
All of us are guilty of this. Although it does taste better and is much easier too, eating straight out of the box or container, doesn’t give us a perspective on how much of it we consumed. It may be either too much or too less. It adds extra calories to your diet plan, leading to weight gain. Having a rough count on your calories, helps you decide your meals better. Hence, it’s always better to use a bowl or a plate.
Using a bowl or a plate gives you a rough count on your intake, helping you plan your meals better and keep you from mindless eating.
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