It is not easy to change your habits, especially those that you have had for many years. But breaking these five unhealthy habits can make a difference in your weight. Start by tracking these 5 habits for a good two weeks. When the result shows on the scale, you will be encouraged to continue.
1) No TV while eating and only as much as you exercise
Studies show that watching TV, or other “screen time”, such as computer use, is a factor in weight gain. You’re not moving, and chances are you’re sipping or snacking on something. Therefore, do not spend more time watching television, or in front of a screen, than you exercise. This way you break the bad habit of mindless eating and get into the good habit of being more active.
2) No sugar except what is naturally found in fruit
If you want something sweet, eat fruit. Otherwise, avoid sugar and sugary foods, including table sugar, brown sugar, honey, jam and jelly, candies, desserts, and sodas. Alcohol is also considered a candy. Remember that many artificially sweetened foods, such as candy, cookies, cakes, ice cream and yogurt, are high in calories. Relying on fruit to satisfy your cravings is a healthier and lower-calorie habit.
3) No snacks, except fruits, vegetables and nuts
Common snacks are usually high in calories and low in nutritional value. If you are hungry between meals, eat only fruits, vegetables or hazelnuts, walnuts, almonds and nothing else. Snacking on fruits, vegetables, and nuts two or three times a day can help you manage your weight. Stock up on ready-to-eat fruits and vegetables at home.
4) Moderate your consumption of meat and low-fat dairy products.
Limit the volume of your total daily consumption of meat, poultry and fish, to the size of a deck of cards. If you consume dairy products, use only skimmed milk and low-fat varieties, and consume them in moderation, about two servings a day. Whole dairy products contain saturated fats which can raise your cholesterol levels. Even lean meats and skinless poultry contain saturated fat and cholesterol and can be high in calories.
5) Avoid restaurant pitfalls
Eating out is associated with weight gain. The tantalizing sights and smells of a restaurant lure you toward high-calorie produce and big portions. If you must eat out, be sure to order foods and beverages that fit your purpose.
Changing habits is a challenge, but with confidence and the right strategies, you can succeed. And remember: your immediate goal is to stick with these changes for only two weeks.
Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.
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