Getting fit and losing weight all comes down to lifestyle changes. It’s your daily habits around eating and moving that got you the body you have today. It’s also going to be your daily habits that get you the body you want tomorrow.
In this article you’ll learn a few of the unhealthy habits you might want to kick to the curb.
Stop drinking your calories
One of the biggest unhealthy habits many people have is drinking their calories. Coca-cola, Gatorade, store bought fruit juices (even the ones that tell you they’re healthy on the bottle) are one of the main causes of obesitas. Some of them contain over a hundred grams of sugar!
As you transition into a healthy lifestyle start paying more attention to the labels of the products you buy and what you are consuming… especially when it comes to drinks!
A 12 ounce can of Sprite has a hundred and forty calories. Let’s say you’re eating 2,000 calories a day. Twelve ounces of liquid just took up a hundred and forty of those calories! And many people drink multiple cans of soda every single day.
The calories, carbs and sugar in many drinks can add up fast. So, if you are trying to live a healthy lifestyle one of the first things you should do is to stay away from sugary drinks.
Now, sugar is addictive. If quitting sugar rich drinks cold turkey is too hard, try slowly transitioning to healthier, low calorie alternatives like water, fruit infused water, sparkling water, home juiced fruit juice or tea/coffee without sugar.
When it comes to reducing the amount of calories you consume, cutting back om sugary drinks can make a huge difference. This also gives you more room withing your 2000 calorie daily budget to eat your calories.
Let go of guilt
Do you beat yourself up if you miss a workout? Do you feel guilty if you succumb to the irresistible temptation of an unhealthy snack?
If so, it’s time to stop feeling so guilty or being so hard on yourself, because it can actually cause you to lose motivation or even give up completely and go back to your previous unhealthy lifestyle.
Living a healthy lifestyle does not mean you need to be perfect. Learn to let go of that guilt. Pick yourself up and resolve do better tomorrow! If you missed your workout today don’t worry. Hit it hard tomorrow!
Did you drive through the Taco Bell for lunch today? Let it go and do better on your next meal.
You won’t lose any of the progress that you have made by missing one workout or one healthy meal. What will stop or even reverse your progress is if you decide to use your mistake as an excuse to stop eating healthy for the rest of the day or working out for the rest of the week.
This is something a lot of people do. They think “well, I ate an unhealthy lunch, so I might as well order pizza for dinner”. For many this is the mindset that has been the beginning of the end of their healthy lifestyle.
Which brings us to our next bad habit:
Stop making excuses
While splurging on junk food once in a while or skipping a workout aren’t the end of the world… they can be the end of your fitness journey if you use them as an excuse to stop eating healthy or working out altogether.
Excuses may even be preventing you from starting a healthy lifestyle to begin with. Changing habits is hard. Unfortunately… making excuses is extremely easy. Just remember:
Results and excuses can’t coexist!
A great way to overcome excuses is setting clear, specific goals.
Decide exactly on which workouts you are going to do, on which days of the week and at what time. Looking for a place to start? Try one of these beginner HIIT workouts.
Also, plan what you are going to eat during each meal (and as snacks) for the coming week. For instance, try one of these weight loss meal plans. Buy the ingredients you need for all the meals in advance… and nothing else! This will help you actually stick to your meal plan.
Throw out the scale
The scale can often be very discouraging and very very bad for your mental health. Especially if it’s becoming an obsession and you find yourself waking up every single morning and going straight to the scale to see what your current weight is.
Muscle is denser than fat. So, if you’re working out and eating healthy, you are probably putting on some lean muscle while losing fat at the same time. In other words, you’re changing your body composition. However, because muscle is denser than fat, you may still weigh the same!
Instead of being fixated on the numbers on the scale try taking progress photos instead. By taking progress photos once a month and comparing those photos you will start seeing the actual progress you are making.
Get some sleep
Getting sufficient sleep can have a huge impact on how you feel and how you look! Not getting enough sleep (7-8 hours per night for most people) causes your body to produce more stress hormones.
It can also affect your memory, elevate your blood pressure and reduce your body’s ability to fight infections.
If that wasn’t enough, research indicates that sleep is also just as important as diet and exercise if you want to lose weight.
Many of us have fast paced lifestyles. Our sleep time is usually one of the first things we cut back on in order to fit all the tasks we have set for ourselves into our busy schedule.
However, sleep has a profound impact on both your mental and physical well-being. This makes sufficient sleep a key ingredient in any healthy lifestyle.
So, there you have it. Five unhealthy habits that might be standing between you and your fitness goals. The key to changing any factor in your life is buy changing your current habits for ones that are more beneficial to the goal you have in mind. If your goal is fitness… these five are a great place to start.