Your nutrition and exercise objectives can often be sidetracked in ways you don't even realize when you're spending long hours at the computer, rushing from one business lunch to the next, and flying continuously. You can unwittingly be damaging your health and putting on extra weight if you spend your days rushing from one function to the next and attending a lot of meetings. Here are 9 ways you can be self-destructing without you being aware of it.
Bad Habit #1: Skipping Meals
Say it with me: Skipping meals contributes to weight gain and is detrimental to both your physical and mental health. Later in the day, you're far more inclined to overeat because your metabolism has slowed down. According to research published in the American Journal of Epidemiology, skipping breakfast increases obesity risk by 4.5 times. Eat healthy foods in small portions throughout the day to boost your metabolism. For breakfast, a cup of greek yogurt and some berries is an easy and filling choice. Grab a handful of pistachios or edamame if you're on the run. These contain roughly 200 calories and will keep you satisfied and full.
Bad Habit #2: Eating Low Fat Foods
You can reduce your calorie intake by choosing low-fat or fat-free foods, but this is done at the expense of sugar and other chemicals, which are WORSE than fat. They break down more quickly, cause a sugar drop, and make you feel hungry more quickly. Eating with nutrition in mind is the best course of action. Keep in mind: A doughnut is a donut, fat or not!
Bad Habit #3: Eating Too Fast
Certainly, I'm a victim of this. It's impossible for me to count how many times I've ordered sushi at 8 and finished by 8:05! I had to break myself of this bad habit. According to a University of Rhode Island study, people who eat more slowly consume 1/3 less food than those who eat more quickly. It takes 20 minutes for your stomach to signal to your brain that you are full. You should take at least 20 minutes to finish each meal. Pace yourself while chewing each bite of food 20 times.
Bad Habit #4: Watching TV while you eat
When you're watching television, it's difficult to properly focus on whatever else you're doing, including eating. People who weren't paying attention while eating ate more snack food afterward than those who were, according to researchers at the University of Birmingham. Most of these people didn't even remember what they had eaten! Statistics also suggest that when you eat while watching TV, you consume 5–10 times more. If you're going to eat something while you watch television, try portioning out 2 cups of air-popped popcorn or some sliced vegetables. A cup of frozen grapes can be consumed in about 20 minutes.
Bad Habit #5: Taking Big Bites
I cut my food into tiny pieces and use a smaller spoon or fork, and it works. You take longer to eat and boost enjoyment, which makes you feel more satisfied. According to research published in the American Journal of Clinical Nutrition, persons who eat in large portions consume 52% more calories than those who chew their food for longer and take smaller chunks.
Bad Habit #6: Having Overweight Friends
According to New England Journal of Medicine research, you are 57% more likely to overeat if your friends or spouse do. I'm not advocating that you sever relations with your chubby buddies! Plan social outings rather than eating out. Together, you'll have more fun and burn more calories than you'll consume.
Bad Habit #7: Avoiding the Scale
One of the best things you can do for your body is accountability, and a scale will keep you on course. Every other day weighing yourself keeps your goals and achievements in mind. Other ways to maintain accountability? Lose It, as well as heart rate monitors like the Polar FT4 and pedometers that tally your steps taken, are smartphone apps that may be used to track diet plans and calories expended.
Bad Habit #8: Eating “Filler Foods” at Restaurants
Anything from the complementary bread basket on the table to the pound of mashed potatoes that arrive with your skinless chicken breast might be considered a filler dish. The problem is that those "Filler products" are extremely inexpensive and are either presented as a value addition at the start or a sizable entrée. The truth is that it's neither! Those gadgets have the ability to instantly add 500 more calories to your meal. Inquire with your waitress if you may substitute sliced vegetables for the bread and a side salad for the potatoes or rice. Your waistline will thank you, I promise!
Bad Habit #9: Not Seeking Health & Fitness Advice
You are moving in the correct way by reading this article. You are more inclined to improve your activity and nutrition after reading about them. More than 1,000 people received diet and exercise recommendations from Canadian researchers. Those who took the advise started improving their diets and adding more exercise to their regular routines. Reading just a little bit can help a lot!
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