Want To Be Fit and Healthy? Don’t Do These 18 Things

Ephraim Obare
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Are you a fitness fanatic? Maybe you’re just starting your journey to wellness, or you’re trying to get back on that health wagon that you fell off last holiday season (we’ve all been there). No matter where you are in your quest for a healthier you, there’s a minefield of common mistakes waiting to trip you up.

The road to health and fitness isn’t always clear-cut, and sometimes, the things we do with the best intentions can end up being our undoing. So, buckle up! We’re about to take you on a wild ride through the 18 detours you should avoid on your journey to the land of Fit and Healthy.

Don’t Skip Breakfast

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They don’t call it the most important meal of the day for nothing. Skipping it might make you overeat later. Breakfast is the most important meal of the day for a reason. It kickstarts your metabolism and gives you the energy to get through whatever the day throws.

Without it, you’ll be running on empty and likely to make unhealthy food choices throughout the day. So, don’t skip out on breakfast; instead, reach for healthy options like oatmeal, eggs, and whole-grain toast.

Say No to Late-night Snacking

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Late-night snacking is a surefire way to derail your diet and fitness plans. When you eat late at night, the body has less time to metabolize the food before hitting the sack. This can lead to extra calories stored as fat, affecting your weight loss efforts. After-dinner delights might seem tempting, but they can lead to weight gain and poor sleep.

Recent research from the Perelman School of Medicine at the University of Pennsylvania reveals that prolonged delayed eating, as opposed to an earlier mealtime, can lead to elevated weight, insulin, and cholesterol levels. Not only that, it can have adverse effects on fat metabolism and hormonal markers associated with heart disease, diabetes, and other health concerns. Let’s rethink our nighttime eating habits for the sake of our well-being!

Avoid Consuming Too Much Salt

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Overeating salt can be detrimental to your health. Excessive amounts of sodium can lead to high blood pressure, fluid retention, and an increased risk for heart disease.

The American Heart Association recommends keeping our sodium intake within instructed guidelines (no more than 2,300 mg daily).

Don’t Sit All Day

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It’s no secret that sitting for prolonged periods can harm your health. Sitting too long can lead to obesity, diabetes, heart disease, and other chronic conditions.

The key is to move! Get up every 30 minutes or so and walk around the office or do a few light exercises. Even a brief stroll outdoors during breaks can help improve your health. Rise and shine, people! Prolonged sitting can lead to obesity and other health complications.

Avoid Excessive Alcohol

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While it’s okay to splurge on an occasion, excessive drinking can lead to serious health issues. Binge drinking increases your risk of liver diseases, stroke, and other cardiovascular diseases.

Remember that moderation is key!  Excessive alcohol consumption can cause serious health concerns. Stick to the safe limits when indulging in alcoholic beverages.

Don’t Skip Your Sleep

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A good night’s rest allows your body to repair and rejuvenate itself. Adults should get at least 7-8 hours of sleep every night.

Skimping on the zzz’s can affect your concentration and productivity levels, resulting in poor performance at work and other daily life activities.  Get enough rest to stay alert throughout the day.

Avoid Sugary Drinks

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They might quench your thirst, but they’re loaded with calories. Highly sugary drinks, such as energy drinks and sodas, are not only bad for your teeth but also for your health in general.

These beverages are loaded with sugar, which can contribute to weight gain and even diabetes over time. Make sure to drink plenty of water instead – it has numerous benefits for your body!

Don’t Overeat

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Mindful eating is one of the most important habits to cultivate if you want to lead a healthy lifestyle. Overeating can cause several health problems, including obesity, diabetes, and heart disease. Listen to your body. Stop eating when you’re full.

Set yourself an eating schedule and make sure not to go over it – learn to eat in moderation instead!

Don’t Ignore Strength Training

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Cardio isn’t everything. Strength training can build muscle and boost metabolism. Strength training is often overlooked by people trying to lead a healthy lifestyle.

However, strength training offers numerous benefits to your overall health and well-being. It helps build muscle mass, improves bone density, increases energy levels and metabolism, and more.

Avoid Dehydration

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Water is essential for proper digestion and absorption of nutrients, so it’s important to stay hydrated. Make sure you drink enough water throughout the day – aim for 8-10 glasses a day.

Dehydration can lead to fatigue, headaches, and even organ damage over time, so make sure you get enough fluids. Drink your water. It keeps your body running smoothly.

Don’t Ignore Mental Health

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Physical health is essential, but it’s equally important to take care of your mental health. Make sure you make time for activities that make you happy, like spending time with friends and family or indulging in a hobby.

Exercise regularly and get enough sleep. If necessary, seek help from professionals and support systems such as counseling or therapy sessions. A healthy mind is as essential as a healthy body.

Don’t Smoke

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Smoking is not only detrimental to your physical health, but it’s also harmful to your mental well-being. It contributes to heart disease, cancer, and a whole range of other serious health issues.

If you do smoke, make an effort to quit as soon as possible. It’s terrible news for your lungs and just about every other part of your body.

Don’t Rely on Vitamin Supplements Alone

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Real food is the best source of nutrients. Just because you take a daily vitamin supplement doesn’t mean you are entirely safe from all health risks.

Eating healthy, natural foods is the best way to get all the essential nutrients and minerals your body needs to stay in peak condition. Don’t forget to drink lots of water as well!

Don’t Ignore Your Doctor’s Advice

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It may be tempting to ignore your doctor’s advice, especially regarding health and wellness. However, this is a big mistake!

Your doctor knows what’s best for your body, so follow their instructions carefully. They know what they’re talking about (most of the time).

Don’t Overdo the Coffee

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It’s easy to overdo the coffee when you’re feeling tired or stressed out. While a cup of coffee can give you the energy you need, too much caffeine can lead to unpleasant side effects like headaches and jitters.

Limit your intake to one cup per day, or less if possible. Too much caffeine can lead to sleeplessness and other health issues.

Don’t Ignore Whole Grains

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Whole grains are essential for good health. They’re packed with nutrients, fiber, and essential vitamins that can help keep your body running like a well-oiled machine.

Eating whole grains regularly can reduce your risk of heart disease and diabetes while improving digestion. Make sure to include whole grains in your diet regularly. They’re not only a great source of fiber but also keep you feeling full and satisfied.

Don’t Forget Protein

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Protein is an essential part of any healthy diet. It helps build and repair muscle, which is why athletes and bodybuilders need to get adequate amounts.

Eating protein-rich foods can also help you feel full longer, helping you manage hunger and cravings. Be sure to include lean proteins like fish, lean meats, and eggs in your diet.

Don’t Neglect Vegetable and Fruits

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They’re nature’s multivitamin. Eat a variety and eat them often. Eating plenty of vegetables and fruits is essential for any balanced diet. Not only do these nutrient-dense foods help provide essential vitamins and minerals, but they are also low in calories — making them great for weight loss.

Aim to fill half your plate with fresh veggies like broccoli, spinach, bell peppers, and cucumbers. Fruits like apples, oranges, and bananas can also be included in your diet.

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