Find out unhealthy habits you should quit right now to eat and live healthier. Some of the things you do—or don’t do—on a daily basis may be undermining your attempts to be healthy. Don’t be too harsh on yourself when you read the list of everyday behaviors and expect to alter them all at once.
The secret to success is to incorporate change gradually into your life. And if you periodically fall off the wagon, don’t be too hard on yourself; it’s essential that you get back on. Check out these ten unhealthy habits to discover if there are any areas where you may make a slight change.
1. Failure to Drink Enough Water
Water makes up about 60% of our bodies, thus it’s essential and improves your overall health. Staying hydrated aids in the maintenance of your memory, mood, and motivation. Keeping up with your fluids helps your skin keep supple, your body cools down when it’s hot, your muscles and joints operate better, and your kidneys remove toxins from your body.
2. Late-Night Eating
There are a few reasons why you may consider moving your dinner time. Study shows, this helps the body to digest food more efficiently.
Some study shows that intermittent fasting (spacing out meals and eating in a shorter timeframe) may aid with weight reduction.
Another reason is that you may sleep better: late-night meals can create indigestion, which interferes with sleep, according to the National Institutes of Health.
Furthermore, most of us aren’t eating carrots and apples late at night; instead, we grab snacky items that aren’t always the healthiest options.
3. Lack of Physical Activity
Physical activity provides several health advantages (seriously, the list goes on and on). Not only does it keep you looking and feeling well, but it may also help you lose weight and boost your energy.
Regular exercise might also help you live a longer life. Exercise also maintains your heart healthy, decreases your chance of several chronic diseases, such as breast cancer and some aggressive forms of prostate cancer, increases blood flow to your brain, keeps you smart, and aids in blood sugar control. This is one habit you need to embrace.
4. Sleep Deprivation
You know that not getting enough sleep is a big no-no, but what’s the big deal? According to research, not getting enough sleep can harm your immune system, your judgment and capacity to make decisions (you are also more prone to make mistakes), and your heart health.
Sleep deprivation can worsen sadness and make it more difficult to lose weight if you’re dieting—making it more likely that you’ll succumb to that delicious temptation tomorrow.
Aim for 7 to 8 hours of sleep every night, but there is no magic number, according to the National Sleep Foundation, so listen to your body and try to obtain the amount of sleep that your body requires to function well.
5. Habit of Consuming Too Much Sodium
On average, people have the habit of consuming roughly 1,000 mg more salt per day than they need. Cooking at home with fresh ingredients is one of the simplest methods to reduce salt consumption. Restaurant cuisine and processed foods are both rich in salt.
To reduce your sodium intake even further, try seasoning your home-cooked meals using herbs and spices rather than salt.
6. Choosing Foods Because They “Look Healthy”
Health benefits are appearing on an increasing number of food labels. If such promises entice you, keep in mind that a product’s absence of fat, gluten, or carbohydrates does not always imply that it is healthy.
For example, fat-free goods often contain more sugar than their fat-containing equivalents (and many full-fat options are the healthier choice). Compare the Nutrition Facts Panels and ingredient lists of brands in the same food category to avoid being deceived by a healthy-sounding label promise.
It’s worth noting that some of the healthiest goods in the grocery store, such as fruits and vegetables, don’t have any packaging or branding.
7. Eating Lunch While Working
It’s all too easy to eat your midday meal at your desk. if you focus your attention on your food, you’ll feel more content and will resist the need to overeat or binge eat later.
You will feel full if you focus on eating and return to work afterward. Don’t try to mix both together. you may barely be able to keep track of how much junk you have had and not even feel satisfied. You will have continuous cravings if you get used to working and eating at the same time.
8. Using Olive Oil to Cook Everything
For those with the habit of doing this. Despite the fact that olive oil contains heart-healthy antioxidants (called polyphenols) and monounsaturated fats, there are situations when it is not the ideal cooking option. Why? Because olive oil has a lower smoke point than other oils (the temperature at which an oil begins to smoke, and olive oil is between 365° and 420°F).
When olive oil is heated to its smoke point, the beneficial chemicals begin to break down and possibly harmful ones arise. So, if you’re cooking on high heat, skip it and use another oil. Olive oil, on the other hand, is an excellent choice for preparing salad dressing or sautéing veggies over medium heat.
9. Skipping Dessert
Shocker right? You may believe that eliminating sugary snacks is a good thing. However, studies show that feeling deprived, even if you are eating enough calories, can cause overeating.
Making any dish off-limits just adds to its attractiveness. So, if you’re desiring something sweet, go ahead and indulge: a modest treat won’t ruin your diet! Two pieces of dark chocolate or a scoop of ice cream have less than 150 calories.
10. Not Frequently Changing or Sanitizing Your Kitchen Sponge
You may not think about it much, but your kitchen sponge might house 150 times more germs, mold, and yeast than your toothbrush holder. Ick! So, if you’re the type of person who meticulously cleans the kitchen counter, sink, and refrigerator shelves but then forgets to disinfect your sponge, do this to keep germs at bay: Microwave a wet sponge for two minutes every day and replace it every two weeks.