How Wrong Food Habits Can Sabotage Your Fitness Progress

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Habits either make you a better person or a worse one. You will be more successful at losing weight and staying fit and healthy if you consistently practice good habits. On the contrary, if you apply bad ones, then you can understand why your fitness progress is slower than a turtle’s pace. 

Wrong Food Habits

There’s no problem with getting rid of bad habits and replacing them with good ones. However, due to habits being formed by repeated behaviors that are subconsciously performed, it may not always be easy to figure out what practices need to be eliminated. Weight loss is a complex process. 

To lose weight and maintain a healthy diet, there are multiple tips to follow. Maintaining a healthy diet requires optimum discipline and consistency, and there are times when it’s much easier and convenient to fall back into old habits. However, these wrong habits can sabotage your fitness progress. 

You can find out more factors that can derail your diet, but bad food habits are one of them. Check out the list of wrong food habits below and find out how it can sabotage your fitness goals:  

1. Lacking Calories Intake 

It is a common misconception that dieters will lose weight faster if they reduce calorie intake. As experts warn, it is almost always the opposite that happens. In the long run, people may give up on the diet or weight loss plan altogether if they maintain a diet that contains very few calories. 

 Excessive calorie deficits can cause dieters to stall their weight loss. It is generally recommended that women eat 1,200 calories or more a day, and men should eat 1,500 calories a day. It’s best to follow the recommended amount to ensure that your body has enough fuel to perform basic activities.

2. Mindless Overeating 

Eating while watching TV or using their phones or computers while eating is a prelude to binge eating. In such situations, your mind becomes so diverted to whatever you’re doing, and it fails to warn you to stop eating because your stomach is full already. 

Additionally, you are often tempted to ignore sensible food choices when you are in social situations or eating out. Whether you’re eating healthy food or not, be careful not to overeat. The secret to eating right is to be mindful of every food intake. Know the right proportions and stop eating when you’re full. When you eat, try to concentrate on your food and stop doing other things.

3. Not Drinking Enough Water 

All parts of the body rely on water, and this includes bodily processes like digestion and elimination. In addition to aiding weight loss, water can also cause you to eat less when you’re on a diet. Water can help someone on a diet feel full right after a meal. Drinking water also helps prevent unhealthy cravings.

The importance of hydration to your well-being cannot be emphasized enough. This is part of maintaining a healthy diet. Also, it detoxifies, clears, and plumps your skin, reducing hunger and preventing overeating. Hence, drinking enough water can solve or prevent you from falling back into bad eating habits. 

4. Skipping Breakfast 

Those who skip breakfast (or any meal during the day) don’t reduce their calorie intake because they end up overeating in the next meal after becoming so hungry, according to a study by Harvard. Skipping breakfast will only increase the chances of binge eating because your stomach was empty for a long time. 

Research suggests that eating more calories at breakfast (versus dinner) may help you lose weight more than consuming calories during dinner. Research done among overweight and obese women found that those who were consuming more calories in the morning than in the evening lost an average of 2.5 times as much weight as those who consumed more calories in the evening. 

5. Eating Dessert After Meals 

Overeating can be caused by learned food behaviors that have been associated with dining practices and experiences from childhood. Do you remember the treats your mother or grandmother used to give you when you finished everything in your dinner? Comfort food can make you feel good, not make you healthy, which is why you eat it. 

If you are going for dessert, don’t hurry. Let your meal settle before you go for dessert. Drink some water and let your stomach digest. There could be no room for anything else in your tummy. But if you can’t help it, make creative and healthy dessert recipes instead. You can choose fruity desserts that contain lesser sugar than ice cream and chocolates, and the like. 


Avoiding lousy food habits and being consistent with your healthy diet plan can help you achieve your fitness goals and target weight more quickly. Practice mindfulness when eating, be wise in choosing foods and don’t overeat. With the tips mentioned above, you can get rid of wrong food habits that would sabotage your fitness progress. 

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