15 Habits That Harm Your Figure

These weaknesses and mistakes are a serious obstacle on the way to the figure of dreams. And they are not always related to food.

These weaknesses and mistakes are a serious obstacle on the way to the figure of dreams. And they are not always related to food.

Due to my profession, I constantly have to analyze other people's habits related to nutrition, physical activity and lifestyle. And it turns out that, at first glance, insignificant weaknesses cost people too much, causing serious damage to their health, slimness, beauty, self-confidence, relationships and quality of life.

What are these little monsters that, turning into 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 you won't succeed. You will not be perfect because you are human. There will always be something in your life that will prevent you from achieving perfection: lack of time, congestion at work, family problems, a small child...

But you don't need it. All it takes to achieve your nutrition and fitness goals (aka fitness goals) is consistency.

What is dangerous about perfection? The fact that, having failed, you will decide to take a break and postpone changes until better times. And they will never come. I'm telling you this for sure.

What shall I do?

Strive to do "good enough", but every day, not "perfectly" once a week.

2. You are looking for an excuse, postponing the changes until tomorrow, Monday, January 1

A Chinese proverb says: "He who is afraid to take the first step spends his whole life on one foot."

"What will change tomorrow / Monday / January 1?" I ask my clients. 9 out of 10 honestly admit that nothing. Nothing will change! So why wait and lose precious time and health?

What shall I do?

Do the best you can in the circumstances you have. Ever heard of the power of small steps? Small but steady steps that will lead you to big goals. Make each day a little better than yesterday. And you will definitely succeed.

3. You keep "harmful" products at home, and "correct" products are never at hand

The environment is critical to your health. What you eat and what you don't eat largely depends on it. John Berardi, founder of nutrition education company Precision Nutrition, says, "If you have 'junk' food in your house, sooner or later either you or someone close to you will eat it."

And accordingly, if you have the "right" food in your house, then someone will eat it too, right? It is availability and convenience that help us consume this or that food. 

What shall I do?

Don't buy and keep at home "wrong" foods that you don't want to eat. Make sure you always have healthy foods and healthy snacks on hand. This will significantly reduce the likelihood that you will eat something unnecessary.

4. You are distracted while eating

The first step to healthy eating is developing awareness. It helps you hear your body. You begin to understand when and how much to eat and when to stop. If you are in a hurry, watching TV or reading the news while eating, your ability to hear yourself goes to zero.

What shall I do?

Try to eat slowly while sitting at the table, not on the run. Avoid any distractions while eating. Your attention should be fixed on the plate: concentrate on the taste, smell, texture of the food.

Give yourself some time. Create a pleasant atmosphere. Eating is your time.

5. You don't sleep much

Too short and low-quality 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. Night sleep should last at least 7 hours.

What shall I do?

• Follow the regime. Good sleep, falling asleep quickly and waking up easily depend on the production of hormones. If you go to bed and wake up at the same time, your body knows exactly when to make which hormones to make it easier to fall asleep and wake up.
• Avoid alcohol and caffeine in the afternoon.
• Try not to eat or drink 2-3 hours before bedtime.
• 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 training in the evening.

6. You eat few fruits and vegetables

Plant foods should make up half of your diet. Vegetables and fruits are rich in dietary fibers, vitamins, and minerals, which are necessary for health. The ratio of vegetables to fruits, depending on your goals, should be between 7:1 and 3:1.

What shall I do?

Try to eat vegetables at every meal. They can (and should!) be of different colors, raw and heat-treated. After a meal, you can eat one fruit as a dessert.

7. You don't plan the menu

Spontaneity is the enemy of healthy eating. If you know what and when to eat, the probability that you will eat the wrong thing will be greatly reduced.

What shall I do?

Plan the menu several days in advance. Try to prepare the products in advance on a free day (for example, on Sunday). You buy the food, bring it home and prepare it. Vegetables can be washed, cut and placed in airtight containers. Cut the meat and fry (bake). Cereals, legumes - boil. These products keep well in the refrigerator for several days. And when you come home from work without energy, you will always have healthy food at hand.

8. You go to the store without a list

Such shopping is dangerous because of spontaneous purchases, which are rarely beneficial for health. By making a list, you will not only save time and make the best choice, but you will also spend less money.

What shall I do?

Make a list when planning your menu for the week. And don't forget to capture it in the store!

9. You insist on processed foods

Your diet should consist mainly of whole foods. They are rich in vitamins, minerals, dietary fibers and do not contain preservatives. Industrially processed products are usually rich in ingredients, including preservatives, dyes, flavorings, trans fats, and other undesirable substances. Your body just doesn't know what to do with them! After all, your ancestors hardly ate such products.

What shall I do?

Increase the amount of fresh products in the diet and reduce or completely eliminate industrially processed products.

10. You eat little protein

Protein is not only the 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 feelings of hunger. As a result, you eat less and stay full longer.

What shall I do?

Eat protein at every meal. It can be meat, fish, eggs, legumes, tofu, quinoa.

11. You don't drink much

According to statistics, more than a third of the adult population suffers from dehydration. The risk of dehydration increases with age. Pay special attention to your drinking regime. By drinking a glass of water before eating, you will not only avoid dehydration, but also eat less.

What shall I do?

Drink 1-2 glasses of water before or during each meal.

12. You abuse "harmful" food on weekends

For most people, weekends turn into "days without rules" when anything is possible. They eat sandwiches for breakfast, eat popcorn at the cinema, go for fast food while walking with their children, and in the evening they hurry to visit guests for a feast. The thought of the upcoming restrictions on Monday pushes them to gluttony. You have to take everything from life while you can! The paradox is that overeating on the weekend isn't the worst thing you do. You do the worst later.

What shall I do?

Avoid strict rules on weekdays. Listen more to yourself, to your body and the signals it sends you. Remember how you felt physically after overeating on the weekend? And morally? Were you satisfied with yourself? Maybe it's time to stop looking for excuses?

13. You strictly limit yourself in food

After a fun weekend of overeating and drinking, you realize it's time to atone for your "sins" and embark on the path of austerity. It is these days - the days of strict restrictions - that force you later, when the weekend comes, to skimp and continue the meal, even when you are full.

What shall I do?

Give up strict restrictions and sometimes allow yourself what you want. You don't need to stock up anymore because you can eat it whenever you want. You are the master of your body. You learn to listen and understand what he needs.

14. You are constantly under the influence of stress

Stress is a normal physiological response of the body to a threat and even helps you develop and become stronger. But if the stress is too strong or too long, it destroys health and worsens the quality of life.

What shall I do?

Find the middle ground between good and bad stress. It depends on your individual ability to bear the load and recover from it.

Keep a balance and don't take on more than you can handle. Do you remember that camel that carried a heavy bundle of straw on its back? Just one more straw was enough to break his back. Don't become like this camel.

15. You think in terms of "all or nothing"

An all-or-nothing approach will almost never get you everything. Most often he gives "nothing".

What shall I do?

Don't strive for perfection. Act according to your capabilities and circumstances. Can't go to the gym? Go for a walk. Did you eat dessert after dinner? For dinner, reduce the portion a little.

And remember the Chinese proverb. The main thing is to take the first step. Today.