1. Not Getting Enough Sleep
When your body doesn’t get enough, it releases many regulatory hormones which can cause stress. Besides increasing the risk of heart disease and decreasing the body’s ability to fight infection, Researchers discovered that the less someone sleeps, the more likely they are to gain more weight and crave that kind of food that contains high calories. Adults who sleep for only five hours or less are more likely to become overweight than those who sleep seven or eight hours a night, which is considered the optimal amount of sleep your body needs to perform adequately.
2. Spending Too Much Screen Time
Using your laptop, mobile phone, television or any other screen, more than two hours a day can lead to weight problems, and using any of it more than four hours a day increases the risk of more serious diseases. When using a screen, the body’s rate of burning the calories immediately decreases to a third of what it should be while walking; this is because the enzymes responsible for breaking down and vacuuming up fat out of the blood stream plunge and causes the levels of “good” cholesterol to fall; and insulin effectiveness drops within one day, raising the risk of type 2 diabetes. And the solution to this problem is to get active while using screens (like using a sit/stand work station). At home, talk to your family about the importance of reducing screen time and work together to find other activities that don’t require a screen.
3. Skipping Meals
If you skip meals because you don’t have time or you want to reduce your total calories during the day, you’re making a big mistake. Skipping meals will likely make you feel hungrier and cause you to eat more than you normally would at your next meal. Skipping breakfast, in particular has been linked to obesity.Be sure to eat balanced meals or snacks every four to five hours to keep your appetite at bay and your metabolism revved.
4. Drinking Your Calories
If your drinks mainly contain sort of added sugar (sports drinks, sodas, fruit punch, coffees or teas), you are consuming unnecessary calories that neither will benefit your body nutritionally nor give you the filling effect. It will only lead to extra pounds and obesity, if you use it on a regular base. Consider herbal teas or making your own fruit-infused water if you need a little extra flavor.
5. Eating No Fruits and Vegetables
Fruits and vegetables protect against heart disease and stroke, control blood pressure, and prevent painful intestinal issues, common causes of vision loss, and some types of cancer. If these foods aren’t in your diet, you are at greater risk for all of these ailments. Make sure to include one fruit and vegetable in at least two of your meals every day.
6. Sitting For Long Times
Spending long periods sitting is linked to a shorter lifespan and a lot of health problems. Sitting reduces muscle contractions and slows the metabolism. This lowers the body’s ability to burn calories, and increases storage of unused energy to fat. Dedicate a few minutes every hour to get up and move around to break up long sitting periods.
7. Not Exercising
Exercise gets the blood pumping, increases “good” cholesterol, strengthens bones and muscles, and reduces the risk for various health problems like type 2 diabetes, cancer, stroke, osteoporosis, and arthritis. Without exercise, you are at greater risk for disease. Additionally you may experience low energy, stiff joints, poor circulation, and difficulty performing physical work. A study showed that overweight individuals who perform no exercise lose about seven years of life compared to active, normal-weight individuals. Adults should plan to exercise at least 150 minutes a week. If committing to regular exercise is difficult, break up the time into 10 minute workouts throughout the day.