1. Skipping breakfast
Time
is tight in the morning, and grabbing just a coffee for breakfast seems like
the only option.
The effects:
If you skip breakfast your system will slow down to conserve energy and store
calories; this will affect your metabolism and your ability to concentrate,
you’ll likely overcompensate by eating more at lunch. Breakfast-skippers are
more likely to be not just overweight, but obese.
The fix:
Eat within two hours of waking up. The key to a proper breakfast is balancing
protein, fat and carbohydrates. Sound complicated? It's not. Pack a breakfast
such as whole grain bread with low-fat cheese to eat once you arrive at the
office. Some whole grain cereal or oatmeal waffles will also do the trick.
2. Eating your kids' leftovers
When
your kids leave the table, they're full and their plates are half-empty.
They're only leftovers, you think – so you finish them off.
The effects:
Eating just an extra 100 calories (half a cup of macaroni and cheese) with each
weekday dinner means you'll put on a pound of fat in seven weeks.
The fix:
Eat only what's on your plate. "And don't heap food on your plate – or
your kids' plates, either. Learn to recognize the feeling of being full and
then stop eating.
3. Drinking alcohol excessively
Wine
helps you to relax, and you enjoy it with dinner at the end of a busy day.
The effects:
"Drinking a glass of wine – even two on occasion – is just fine, alcohol
packs about 120 calories in every 150 millilitre glass, without providing any
nutrients.
The fix:
Have a glass of water before each alcoholic drink, so you're not looking to
alcohol to quench thirst. Find other relaxing ways of rewarding yourself, such
as taking a bath or reading a good book before bed, and limit your wine intake
to a maximum of one glass a day.
4. Distracted driving
The
average commute to work is over an hour each way, So it's no wonder we try to
cram other things into the drive.
The effects:
Driving while juggling other tasks (such as checking your calls/mails) will
cause your stress level to skyrocket. Even more, you're putting your life in
your hands: one tiny mistake while you're distracted could cause an accident.
"It just takes one second” taking your eyes or hands off the wheel for a
bite to eat or to answer your phone can change your life."
The fix:
Manage your time wisely, and remember that with weather that can change in a
short time. Never dial or text-message while driving. "There's this trend
of dialing a phone, texting, or receiving and answering e-mails while you're
behind the wheel. We tend to think it's no big deal." But doing any one of
these things can "seriously reduce your attention on the road – no matter
how great you think you are at it."
5. Falling asleep on the couch
After
a busy day, falling asleep in front of the TV can be tempting.
The effects:
The best rest comes from sleep that is uninterrupted for seven to eight hours,
and is in a dark, quiet place. Regularly drifting off on the couch with a TV in
the background, then moving to your bed. It can also throw off your hormones
and metabolism, leading to weight gain and an immune system that is less able
to ward off disease. People who did not sleep soundly for seven to eight hours
a night had reduced levels of the hormone leptin, which regulates appetite and
lets your brain know when you're full.
The fix:
To get uninterrupted sleep, turn off the TV one hour before you head to bed,
and give yourself some downtime. Talk about the day with your family, listen to
music or go for a walk with your spouse.
6. Having coffee with all the extras
With
all the add-ons, your coffee is more like a dessert. If you add whipped cream
and flavoured syrup, you're heaping on hundreds of extra calories.
The effects:
Whipped cream adds about 140 calories, and each pump of flavoured syrup adds
another 20. Without these sugary indulgences five times a week, you'll cut out
at least 41,600 calories a year – and that's around 5 Kgs!
The fix:
If you want coffee, drink it with low-fat milk and skip the calorie-heavy
treats.
7. Eating too quickly
You
don't have time to sit down and have a proper lunch or dinner, so you eat in a
hurry.
The effects:
Your rushed eating habits can cause acid reflux, bloating and excess gas.
"It takes your brain 20 minutes to get the message from your stomach that
you're full. So if you inhale your food on a regular basis, chances are you're
packing on extra pounds, too.
The fix:
Make an effort to really taste what you're eating and appreciate the flavours.
Physically take yourself away from your desk to eat lunch, and give yourself at
least 20 minutes to enjoy it. To slow down, chew slowly and pause between
mouthfuls.
8. Poor posture
You
slouch without thinking about it, because it's more comfortable than sitting or
standing upright.
The effects:
Sitting in a slouched position for more than an hour can give you a tension
headache. Your head weighs about 10 pounds (4.5 kilograms) and if it's not
squarely above your shoulders, your neck muscles get overworked. That's what
causes painful tension headaches.
The fix:
The key is switching your position. Shift your weight, lean back and even cross
your legs. Then switch to sitting in a proper "back-friendly"
position – shoulders back, chin tucked in and elbows relaxed at 90 degrees.
Your forearms should be supported by arm-rests as you work. Use work-related
activities – such as getting an e-mail or phone call – as a cue that it's time
to change positions.
9. Nail biting
Repeated
nail-biting is often a subconscious response to stress, giving the brain
something material to focus on.
The effects:
Because germs are transferred directly from your mouth to your nails, you risk
causing inflammation and infection to your nail bed as you chew. In extreme
cases, the nail bed is permanently damaged. Nail-biting can cause trouble for
your teeth as well. Nail-biters may be at higher risk for bruxism – clenching
of the jaw that can cause facial pain, headaches, tooth sensitivity, recessed
gums and tooth loss.
The fix:
Keep a nail file handy at all times – in your purse, beside your bed, in the car
and at the office. Every time you get the urge to bite, file instead. If that
fails, apply a bad-tasting nail polish. Such products, made to help people curb
the habit, can be found at major drugstores.
10. Wearing the wrong shoes
Many
women go to work in high heels, believing that fashion trumps comfort.
The effects:
Even if you don't feel any pain, walking long distances in high heels can have
negative long-term effects on your feet and back. Wearing heels accentuates the
curve in your back, requiring those muscles to work harder. This cause’s muscle strain, which can easily
lead to lower back pain. Worse, continually wearing and walking in high heels
can cause long-term damage to your feet and ankles, which are strained when
your heel is unnaturally higher than your foot. "The number of women who
come in with plantar fasciitis [a condition characterized by painful tearing of
the muscles on the bottom of the foot] is surprisingly high.
The fix:
Wear flat, comfortable shoes for the commute and carry your heels to the
office. Save your killer heels for meetings and presentations.
11. Getting on the scale every day
The
bathroom scale can tempt you daily, especially if you're trying to shed weight
in time for bathing suit season.
The effects:
Associating a number with your wellbeing isn't a healthy or practical approach.
"You can get obsessed and caught up in a numbers game, "but following
good nutrition – not a number on your scale – is most important. You think
about how healthy you feel, and how you look (the fit of your clothes is a good
indicator) instead of staring down at the scale every day.
The fix:
Store the scale out of sight and take it out once a week, at most. If you're
losing weight the healthy way – by cutting a maximum of 500 calories a day –
then take comfort in knowing that you're losing about a pound a week, and leave
the scale alone.
12. Heading to bed without brushing
your teeth
By
day's end, you're exhausted. Your bed is calling and you rationalize that
you'll brush your teeth in the morning.
The effects:
By not brushing at night, you risk affecting other areas of your health. Plaque
buildup causes gum disease – which can lead to a risk of more serious
conditions, such as diabetes and stroke.
The fix:
Brush right after dinner. You'll have clean teeth before your bed calls – and
you'll likely snack less in the evening.
