Americans sadly live unhealthy lifestyles now more than ever. Over the next few weeks, we will look at four aspects of an unhealthy lifestyle: poor food choices, not exercising, stress and poor sleep habits. We will examine a positive approach to each of these and how you can overcome each one of these lifestyle choices using exercise to help you.
Scientists have demonstrated that diet plays the greatest role of all of these in lifestyle. Physicians assess health and weight using an indicator called body mass index (BMI). An increase in fast foods and processed foods with high sugar and fat contents lead to a myriad of health problems, such as cardiovascular disease, diabetes and more. However, it’s difficult to break old habits and form new ones. The foods we eat comfort us and are part of our routine. Even so, a few minor adjustments can put us on a healthy path.
Pay Attention to Bad Eating Habits
Take the following steps to deal with negative eating habits:
- Take small steps and make little changes.
- Be intentional about your food choices.
- Develop a specific plan to change.
- Give yourself grace when you fail. Just get back on track again.
Determine Why You Struggle with Bad Habits
Evaluate your negative habits, such as overeating, stress eating, eating the wrong kinds of foods, and similar habits. Look at other triggers, such as eating high-calorie snacks late at night before going to bed.
Replace Bad Habits with New, Healthy Habits
Once you have found your bad habits, you can then exchange them for new habits. Take your time when incorporating healthy habits. Don’t try to make all your changes at once. For example, the first week, eliminate going to fast food restaurants. The second week, cut out all soda. The third week, increase your daily servings of fruits and veggies. In this way, you will slowly make these adjustments, and you stand a better chance of making them permanent as you start to feel better.
Additional Healthy Eating Tips
The following additional tips will help you develop better eating habits:
- Eat a healthy breakfast each day
- Get enough sleep as exhaustion can lead to increased eating.
- Focus on your food while you eat. Don’t eat on the run but sit down at the table.
- Eat with your loved ones.
- Stop eating before you feel stuffed.
- Reduce your serving sizes.
- Keep healthy snacks, such as fresh fruit, nuts, on hand.
- Drink less soda and sugar-filled drinks. Increase the amount of water you drink instead.
- Reduce how much alcohol you drink to two drinks per day.
- Avoid fatty gravies and use lemon, mustard, vinegar, or herbs instead.
Studies show that you need about 30 minutes of exercise four to five times a week. If you are ready to break some old habits and start some new ones, we would love to help. At Flow Fitness, we will support you in your journey to better health. Try one of our classes, such as Body Sculpt, Trapeze Flow or Tabata. Contact us for additional options.