Snacking non-stop, even when you’re not hungry
Why It’s Dangerous: Losing touch with your body’s natural hunger and satisfaction signals can lead to chronic overeating and unhealthy extra pounds that can lead to diabetes, heart disease, and other serious conditions. If it’s junk foods you snack on, you’re also flooding your body with unhealthy ingredients.
Why You Should Stop: With determination, anyone can fix bad eating habits, and get to a healthier, more natural weight. By paying attention to your hunger signals and switching to healthy snacks, you can boost nutrition, control cravings, lose weight, and avoid energy slumps. Your weight will fall to a healthier level, and you’ll replace unhealthy trans and saturated fat, sugar, refined carbohydrates, and extra sodium with more nutritious fare.
Reverse the Habit:
– Reacquaint yourself with hunger: Wait to eat until your body is physically craving food.
– Stop eating before you’re stuffed: Finish when you feel just a little bit full, you’ll eat less this way.
– Eat for the right reason: Because you’re hungry—not because you’re stressed, bored, angry, or sad.
– Stop mindless eating: If snacking is an old, bad habit, ban unhealthy food from your home.
– Replace junk food with real food: Once you’ve cleared your pantry, stock your kitchen with fruits, veggies, nuts, and low-fat, whole-grain products.
– Plan snacks like you do meals: Eat your healthy snack on a plate, with a glass of water, and sit down at the table to enjoy it.
Spending too much time on the couch watching TV
Why It’s Dangerous: The more TV you watch, the less physical activity you’re getting, increasing your odds of being overweight and developing type 2 diabetes. A large-scale study of over 9000 people found that those who watched more than two hours of TV a day ate more, while downing more sugary soft drinks and high-fat, high-calorie, processed snack foods than those who watched less. If television is replacing the time you’d spend on an old hobby, visiting friends, or exercising your mind, it can also speed up memory loss.
Why You Should Stop: By turning TV time into active time and committing to a healthy TV/activity balance, you can burn more calories, become more fit, and reduce your odds for related health problems quickly. You’ll have a fitter body and more time for sleep, plus more energy, a better mood, sharper mind, and more social connections, which can even help you increase your self-confidence. These are some more reasons why binge-watching TV is unhealthy for you.
Reverse the Habit:
– Follow the 2/30 rule: That means no more than two hours of TV a day—and at least 30 minutes of exercise.
– Don’t channel surf: Only turn the TV on when you have something specific to watch. Get out instead of searching mindlessly.
– Don’t snack in front of the TV: It’s far too easy to eat hundreds of calories’ worth of chips and barely realize it.
– Exercise while you watch: Walk in place, do sit-ups, pushups, or drag your treadmill into the TV room.
– Clean during commercials: Avoid food commercials by emptying wastebaskets, vacuuming a room, or doing a load of laundry. It can add up to 20 minutes’ worth of calorie-burning chore time every day.
– Resolve to leave home more often: See more friends, do more interesting things, and stimulate your mind every day.