Bad Habits and Simple Ways to Quit them.

1. Spending too much time on the couch watching TV

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 time you’d spend on an old hobby, visiting friends, or exercising your mind, it can also speed up memory loss.

Way to reverse habit

– Follow the 2/30 rule: That means no more than 2 hours of TV a day—and at least 30 minutes of exercise.

– Exercise while you watch: Walk in place, do sit-ups, pushups, or drag your treadmill into the TV room.

– Don’t channel surf: Only turn the TV on when you have something specific to watch. Get out instead of searching mindlessly.

2.Eating too much fast food

A steady diet of double cheeseburgers and fries washed down with an oversize soda or milkshake often leads to a bigger waistline and other related health problems, like heart disease and diabetes. Trans fat, often found in fast food, raises ‘bad’ cholesterol and blood fats that contribute to hardening of the arteries, as well as firing up inflammation, which contributes to the build-up of fatty plaque in artery walls.

Way to reverse habit –

– Switch to healthier menu options: Replace soda with coffee or water, burgers with grilled chicken, and fries with a salad.

– Try a local sandwich shop: Walk into one and order a turkey on whole-wheat with a salad on the side.

– Make your own: Eat with confidence in your own kitchen, preparing yourself a healthy meal with last night’s leftovers, adding a side of fruits and vegetables.

3. Skipping Breakfast

Skipping the first meal of the day can have serious consequences for your weight, your energy levels, and even your blood sugar. Munching a piece of morning toast or crunching a bowl of bran flakes signals to your metabolism that it’s time to kick things up a notch. Skipping the fuel keeps your metabolism running on low, which can lead to weight gain and sluggishness. You’ll also create a starve-now-indulge-later eating pattern, which is why breakfast-skippers tend to overeat later in the day.

Way to reverse habit –

– Work with your body: Not hungry first thing in the day? Wait and hour or twountil you’re ready to eat.

– Eat foods you like: No need to start the day with breakfast food. Have a sandwich, a bowl of soup, or last night’s leftovers—whatever your pleasure is.

– Set things up in advance: Prep breakfast the night before, so you can eat it at the kitchen table in 10 minutes or less.

4. Drinking too much alcohol

If you over-drink on a regular basis, alcohol can be a poison. Women who regularly consume two or more drinks a day and men who regularly down three or more are at higher risk for liver damage,  various cancers including those of the liver and mouth, high blood pressure, and depression. Women, who are more sensitive to alcohol, can also develop heart disease, brittle bones, and even memory loss.

– Drink for flavor, not to get drunk: As an adult, you shouldn’t drink to escape. Find a healthier coping mechanism.

– Take screenings for bone density and cancers seriously: Check with your doctor if you should be screened more often.

– Liver damaged? Get a health plan: Talk to a doctor about a high-calorie diet to help your liver regenerate.

5. Smoking Cigarette

As far as health goes, no popular habit on Earth is as harmful. It directly causes 30 percent of heart disease deaths, 30 percent of cancer deaths, and a massive 80 to 90 percent of all lung cancers, not to mention increasing the risk of developing mouth, throat, and, bladder cancer. This bad habit also astronomically raises your odds for heart attacks, strokes, and high blood pressure, on top of possibly triggering or aggravating breathing problems like bronchitis and asthma attacks.

Way to reverse habit –

– Time it right: Plan to quit during a calm period – not over the holidays or when you’re under a lot of stress.

– Remember that a lapse isn’t a failure: Use slip-ups to discover your personal obstacle to quitting and create a plan for dealing with those needs.

Image Source – Google Image

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