Everyone knows that eating healthy and exercising enough are essential when it comes to a healthy lifestyle and a nice figure.
But what if certain morning habits are actually making you gain weight? It’s not always the easiest thing to change, but it’s important.
Instead of rushing off to work, try a few simple healthy living habits to boost your health and start your day on the right foot!
1. Not Getting Enough Sleep
Getting enough sleep is essential to your health and body. It can make a huge difference to your mood, energy levels and performance at work or school, as well as impacting your immune system, heart and brain health, sex drive and your ability to handle stress.
The number of hours of sleep you need varies from person to person, but most adults need seven or eight hours a night.
When you’re tired, your hunger-regulating hormones, ghrelin and leptin, become messed up. That can lead to cravings for simple, sugary foods that give you a quick boost of energy.
It’s also easy to lose track of how much you’re eating, especially if you’re not paying attention to calories in beverages and snacking on high-calorie foods like pastries, cookies and white bread. So, it’s important to get your calories from whole foods instead.
2. Not Getting Enough Exercise
Not getting enough exercise might not sound like a problem, but it’s actually one of the most damaging things you can do to your body. Not only does it make you feel tired, it can also increase your risk for heart disease and obesity.
The CDC recommends adults get 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week to maintain a healthy weight and improve overall health. However, only a small percentage of Americans get the recommended amount of exercise each day.
In fact, a recent study by the World Health Organization found that nearly 80 percent of adolescents around the globe are not getting enough exercise to meet their physical fitness guidelines. Fortunately, there are plenty of ways to make sure you’re working out regularly and reaping the benefits.
3. Not Getting Enough Water
Not getting enough water can affect your health and body in many ways, including headaches, brain fog or confusion, fatigue, mood swings, and lightheadedness. It also can lead to dehydration and mild dehydration, which can have dangerous effects on your heart, liver, kidneys, and blood pressure.
Your body will tell you if you aren’t drinking enough fluids through thirst and other signals. So, listen to your body and keep these signs in mind!
You can easily get your daily recommended amount of fluids by drinking water, tea and certain fruits and vegetables. Try to drink a glass of water with each meal and throughout the day.
4. Not Getting Enough Fruit
If you’re not getting enough fruit, it can have a negative impact on your health and body. It’s important to consume at least two servings of fruit each day.
Eating the recommended amount of fruits and vegetables can help reduce your risk of developing certain diseases, including cancer, heart disease, diabetes and high blood pressure.
Having a high fruit intake can also affect the way your body breaks down sugars and uses fat. This is especially true for people with underlying conditions that may affect their metabolism or digestive system.
Fruit is high in fiber and water, which can help you feel full without adding calories to your diet. It’s also a good source of vitamins and phytochemicals, which may help lower your risk of chronic disease.
5. Not Getting Enough Nutrients
The body requires a wide variety of nutrients for normal functioning. These include proteins, fats, carbohydrates, vitamins, and minerals that are essential for muscle contractions, nerve impulses, blood clotting, and a healthy immune system among other things.
Nutrient deficiencies can lead to a variety of health complications and symptoms. One of the best ways to improve your nutrient intake is to replace high-calorie, low-nutrient foods with healthier alternatives. For instance, swapping junk food for nutrient-dense snacks like baked sweet potato fries will get you on your way to improved health and weight management.
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6. Not Getting Enough Fiber
Not getting enough fiber can lead to a variety of health problems, including weight gain, irregular bowel movements, and poor blood sugar control. Moreover, a low-fiber diet can compromise your immune system’s ability to fight off illness and disease.
Luckily, it’s not difficult to bump up your daily intake of fiber-rich foods. Just make sure to eat plenty of whole grains, fruit and vegetables–they’re all excellent sources.
In addition to boosting your gut health and regulating your blood sugar, adding fiber-rich foods to your diet can also improve your skin’s appearance. And because it can help you feel fuller, it’s often an effective tool in weight loss. It’s also associated with a lower risk of heart disease, stroke, and some cancers.
7. Not Getting Enough Protein
Everyone needs different amounts of protein based on their body size, muscle mass, and physical activity. Still, if you’re not getting enough protein, it can have a major impact on your health and body.
Having a high protein intake can help you lose weight because it helps your body burn more fat, Women’s Health reports. It also has appetite-regulating properties, so you’ll feel fuller longer and be less likely to overeat later in the day.
It can also help keep your immune system strong, and if you’re not eating enough protein, you could get sick more often than normal or have trouble healing wounds. In some cases, this may even lead to anemia. If you’re experiencing any of these symptoms, it’s important to discuss your diet with a doctor or dietitian. They can help you figure out if your protein intake is too low.
8. Not Getting Enough Fats
Fat is one of those foods that has gotten a bad rap over the years. But don’t be fooled; your body actually needs some fat to stay healthy.
It plays a significant role in keeping you feeling full longer, which can help control your hunger, says registered dietitian Jennifer Holtzer.
Not to mention, fats are a major source of energy. They also help boost your brain power, keep your heart healthy and reduce your risk of diabetes and heart disease. To get the most benefits from your daily fatty fare, opt for foods with polyunsaturated fats or monounsaturated fats, such as olive oil, nuts, seeds, avocados and different kinds of fish.
When you sleep, your body and mind are doing major work to recover from the day before. Every morning when you wake up, give your body a chance to transition back to being awake. Instead of picking up your phone straight away, take a moment at the breakfast table to enjoy a cup of coffee or tea and mentally prepare for the day ahead so that you can start it with a clear head.
Grabbing for your phone first thing in the morning instantly overwhelms you with all of its notifications, which is no way to start off your day in the right frame of mind. You’ll be more relaxed if you pause and engage in an activity that’s calming and suitable for the morning hours.
Sleep is essential to overall well-being and one of the best ways to ensure a good sleep is natural sunlight. Opening the curtains can be an excellent way to incorporate this sleep-inducing element in your morning routine, as it immediately wakes even the sleepiest of people up. The connection between sleep and incoming light may even increase productivity during the day.
Ensuring that your curtains are open each morning could provide long-term benefits that boost your quality of life. Of course, if you don’t want neighbours or passersby to get an eyeful while you’re getting ready for work, simply make sure to step away from the window instead!