If you are familiar with the rigorous and long lasting process of weight loss and healthy lifestyles, then you know the challenge of living up to the standards you may have set for healthy living. Maintenance of this habit is not a free ride, and you can come up against many challenges along the way.
You may even be living a supposedly healthy life – you do not take junk food, you have a fitness routine that you follow regularly, and you do not take drugs, yet you still feel as though you are not living up to your potential in terms of fitness. Here are some habits you may be doing that are unknowingly ruining the progress you have made so far.
Going to bed at very late hours
When you think about it, the importance of sleep in maintaining a healthy lifestyle is supremely underrated. In fact, sleep has so many benefits that you may not be aware of, such as improving your mood, enhancing your cognition, making your recovery process faster after exercise or injuries, and increasing testosterone in men. Another benefit that it has is regulation of appetite, because poor quality of sleep leads to reduction of satisfaction and increasing hunger (through the changing levels of Ghrelin and Leptin levels in the brain).
If you thought getting five to six hours of sleep is enough, then you are mistaken – it leads to poor health in the long term. The healthiest people are those that get at least seven to ten hours of sleep. In addition, it is not about the tie you go to sleep, but rather the length of time that you sleep, which is the most important factor for maintenance of good health.
Consuming other people’s food
At first glance, this seems like a strange habit to have. However, a person that has young kids to take care of, or a partner, will understand this immediately. After taking your meal and finishing t, you sit back and realize your child or partner has left half their plate full, and you start ‘helping’ them to eat it by eating it yourself. That means you have automatically increased your calorie intake.
How do you fix it then? Throw your child’s food away, cook smaller meals, or just save the leftovers for the following day. Resist eating food that is not yours, and make a rule out of it.
You can limit your weekday eating and take some time off weekends
If you can consume a diet of 2000 calories every day of the week, for instance, you can relax the rule over the weekend and eat a slightly higher amount of calories. The only thing you need to note is keeping your consumption withinreasonable limits, so that you do not erase the gains you have made with your weight management. Planning all your meal s in advance that cover even your weekends can also assist with preventing calorie explosions.
Drunk eating cycles
Alcohol consumption is one of those controversial topics that refuse to go away, and people who regularly take moderate amounts will insist that their way is the best.
Some studies will tell you that moderate alcohol consumption has its benefits, like taking a glass of wine with your food – as long as you do not suffer from alcoholism that leads to situations with Hawaii alcohol recovery resources. However, it is equally important to note that excess intake of alcohol leads to weight gain due to two reasons – alcohol contains high amounts of calories, and the other reason is drunk eating.
This can include a kebab or barbecued meat consumption with some bottles of beer, and you are well on your way to wrecking the gains you may have made from living a healthy lifestyle.
How do you fix it then? The best alternative would be to take drinks that are lower in calories, such as a bottle of Guinness instead of a high calorie ale. Refuse to take extra bar snacks, and in the case of meat, limit your consumption. In addition, before taking these drinks, make sure you have eaten well – it will save you from calorie fests, as well as possible hangovers.
Living a sedentary lifestyle
You do not need to hit the gym every day – you may not even afford it in the first place. However, even something as simple as walking can help you maintain some fitness.
Studies show that 10,000 steps daily can lower your body fat and increase fitness. However, because of current lifestyles, we have less than 3,000 – you take a bus or your car to work, you sit the whole day at your desk, you sit when you go home, and you sit when watching TV or streaming a show from your computer. We sit too much – and this is the cause for many diseases we see, including weight gain, loss of muscle, and back issues.
You do not need to suddenly walk long distances – but you can increase the time and distance you walk gradually. For instance, instead of taking the lift to your office, you can opt for the stairs. Walk to work where the distance is reasonable, walk around your office block and stretch your legs, or enroll into a gym if you can afford it. Just make sure you stay active.
Breakfast exists for a reason – it is the body’s way of maintaining your energy levels and blood sugar. Yet so many people skip it thinking it is accelerating their weight loss program.
Your body needs a sign to kick start its metabolism, and breakfast is the perfect way to do that. When you avoid it, the metabolism decreases, and this makes you feeling sluggish, leading to less activity, and weight gain as a result. You also tend to overeat later in the day, as your blood sugar levels decrease.
Consuming a healthy breakfast counteracts all these effects, as it will stabilize the blood sugar levels in the body, leading to less cravings as the day goes on. You will also find that because you are snacking less in the daytime, you can easily control your weight.
Healthy living is a journey that is long-lasting, and you may make some mistakes along the way. However, following these tips can ensure that you stay healthy for longer as well as maintaining your weight, and it will lead to many benefits for your health.