6 Eating Habits to Avoid for a Healthier Body

Food is the fuel that keeps your body glowing from the inside. The vitamins, minerals, and other nutrients you get from your meals help every part of your body work smoothly, and each part needs to be fed with healthy ingredients.

But healthy food can only do its job when you avoid the habits that work against it. Some habits seem harmless at first. They grow silently in your body, and then one day they suddenly make you feel uncomfortable, whether through bloating, low energy, poor sleep, or weight gain. The good news is that you can overcome these habits with a little self-control and awareness. That’s why I’ve put together this article. It guides you through six common habits to avoid, so you can protect your health and get the full benefit from what you eat.

1. Avoid Carbonated Drinks with Meals:

Many people love to have a soda or fizzy drink with their meals. It feels like a natural pairing, but over time these drinks can show their negative effects on the body. Carbonated drinks are usually loaded with sugar, which adds empty calories and can lead to weight gain. The gas in them can also cause bloating, burping, and stomach discomfort.

Some people also advise against drinking large amounts of any liquid during a meal, because it can make you feel overly full and may interfere with how comfortably you digest. A common suggestion is to drink water about 15 minutes before eating and again about 30 minutes after finishing. Small sips of water during a meal are fine, but it’s better to avoid gulping down big glasses or sugary drinks.

What to do instead: Swap soda for plain water, lemon water, or unsweetened herbal tea.

3. Chew Your Food Properly:

Don’t rush while eating. Digestion actually begins in your mouth. When you chew your food well, it mixes with saliva, which softens it, makes it easier to swallow, and starts breaking it down before it reaches your stomach.

Eating too fast also makes it easy to overeat. Your brain takes about 20 minutes to register that you’re full, so if you finish your plate in five minutes, you may eat far more than your body needs. Slowing down helps with digestion, portion control, and enjoying your meal.

What to do instead: Put your fork or spoon down between bites and chew each bite until the food is soft.

4. Avoid Intense Exercise Right After Eating:

Many people follow the wrong idea that they should work out right after a meal. If you impatiently start exercising before your food has had time to settle, you may end up with stomach cramps, nausea, indigestion, and muscle discomfort. These problems tend to build on each other, making your workout unpleasant. Heavy, oily, or junk food makes it even worse.

As a general rule, wait 1 to 2 hours after a full meal before intense exercise. After a small snack, 30 to 60 minutes is usually enough. A gentle 10 to 15 minute walk after eating is actually good for digestion, so you don’t need to sit still after meals.

What to do instead: Plan workouts for before meals or give your body time to digest first.

5. Don’t Start Your Day with a Heavy Breakfast:

Many of us believe the best way to start the day is with a big breakfast of bread, cheese, butter, and eggs. This habit often leads to a high intake of calories and saturated fat first thing in the morning, which can leave you feeling sluggish and heavy.

Try starting your day with something lighter, such as fresh fruit, a glass of fresh juice, or a bowl of oatmeal. If you enjoy eggs or yogurt, pair them with fruit instead of buttered bread and cheese. These are healthy foods on their own, and the issue is only with piling everything onto one plate.

At lunchtime, start with a bowl of fresh salad before your main meal. The fiber fills you up, so you naturally eat smaller portions of heavier foods.

What to do instead: Build a breakfast around fruit, whole grains, and a little protein.

6. Put Down Your Phone While Eating:

Avoid using your cellphone, watching TV, or talking on a call during meals. These distractions pull your attention away from your food, and as a result you may unconsciously fill your plate and overeat without enjoying it. Studies show that distracted eating makes people eat more, both during that meal and later in the day.

It’s also considered poor table manners. Besides this, try not to talk with food in your mouth or make loud chewing sounds while eating, as it’s considered impolite in most places.

What to do instead: Make meals a screen-free time. Focus on the taste, smell, and texture of your food.

Final Thoughts:

These are general habits, and almost everyone has at least one of them. You may notice that your body isn’t working as smoothly as it should, but you might not be aware of the root cause. Often it’s something as small as drinking soda with dinner or eating too close to bedtime.

If you recognize any of these habits in yourself, don’t ignore them. Pick one, work on it for a couple of weeks, and then move on to the next. To go further, check out our Tips to lose Excessive Fat- Beneficial Advice.

Disclaimer: This article is for general information only and isn’t medical advice. Talk to your doctor if you have digestive problems or any health concerns.