Unhealthy Habits
How to Change Bad Habits and
Unhealthy Routines
From the Million Dollar Body Club - Join Today and Workout to
Win!
 We're creatures of
habit—sometimes bad habits. And changing bad habits that have hardened
into unhealthy routines is difficult. That's why we've prepared this handy list
of easy suggestions for achieving a healthier lifestyle, organized into three
categories: Fitness, Nutrition, and Motivation. Maybe you'll like one or two
enough to start forming some good habits—and be on your way to a happier,
healthier life.
Fitness
- Measure
progress. Use a pedometer the whole daytry to walk at least 3
miles.
- Improve
posture. Focus on sitting up straight and "sucking in" your stomach.
Strengthen that core!
- Go
longer. Work out at least 10 minutes longer than you normally
would.
- Step it
up. Take the stairs instead of the escalator or elevator (at work, in
the mall, out doing errands).
 Push a little harder. Add a few more reps to
your resistance-training routine or use just a little more weight than you
normally do (just don't overstrain your muscles).- Add a little
cardio. Ride your bicycle or walk to the store (or work). Or park far
enough away that you have to walk for a while. Or if you ride the bus, get off
a couple of stops early and walk the rest of the way.
- The more the
merrier. Go for a walk after dinner with the whole family.
- Get a new
toy. Incorporate new fitness gear into your workout, like a heart rate
monitor or a balance ball.
- Be
flexible. Do at least 20 minutes of yoga before you go to bed.
Nutrition
- Skim the milk
fat. Replace whole milk with skim in cereal and recipes and with
coffee or tea.
- Go sugar
free. Avoid all sugary goodies (cake, cookies, ice cream, candy,
etc.).
- Best eats.
Eat only foods that are high quality and preferably organic.
 Pick new produce. Eat a fruit or vegetable
you've never tried before.- Slow
down. Chew each bite of food at least 10 times before swallowing.
- Relaaaaax.
Drink a cup of chamomile or relaxing herbal tea before you go to bed.
- Do-it-yourself
snacks. Make your own frozen fruit bars with fresh fruit (liquefy
in the blender with a little juice, then pour into ice cube trays or Popsicle
molds and freeze).
- No
sodium. Replace salt with herbs and spices.
- Hydrate.
Drink at least 8 glasses of plain (noncarbonated) water.
- Read
up. Read the nutrition label of everything you buy when you go to the
store or get something to eat out of the cabinet or fridgeavoid eating foods
with more than 5 percent of saturated or trans fat.
- Fast.
Don't eat anything for a dayjust drink water or juice (or try a guided
fast).
Motivation
- Keep a
record. Write down every single thing you eat and drink during the
dayand relevant details about your mood, cravings, and hunger level. Learn to
spotand overcomeyour unhealthy eating triggers.
 Face facts. Get into
your swimsuit, take a photo of your body, and post it on the fridge with
today's date. (Do this again in a monthsee any changes?) - Remind yourself
of the prize. Buy a dress/shirt/shorts/swimsuit in your goal size and
hang it up in your kitchen.
- Breathe through
cravings. Instead of reaching for that fatty, sugary, or salty treat
you don't need, close your eyes, take a deep breath, and exhale slowly10 times.
Visualize your slimmer self gently urging you to stick to your weight loss
goal.
- Stress
less. Meditate by sitting quietly for 5 to 15 minutes with your eyes
closed, focusing your attention on your breathing. When your mind starts
wandering, gently refocus again on your breathing.
- Find role
models. Read through the
Success
Stories and see what obstacles others have faced and how they managed to
adopt a healthier lifestyle.
- Be nice to your
body. Get a manicure or a haircut or highlights or a massagesomething
that makes you feel attractive. Take pride in your appearance! You're looking
and feeling better every day!
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