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Nutrition Habits You Should Avoid Forever

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How many of you have hopped on the healthy eating and active lifestyle bandwagon only to have fallen off after a couple of days? You can rest assured that you are not the only one in this situation. 

 
Being disciplined when it comes to diet is no easy task. That being said, there are tricks to nix some of the worst nutrition habits that many people have been struggling to shake off. 
 
Here is a countdown of 10 bad eating habits and - most importantly - how you can break free from them. 

1. Late-night Noshing 
 
The issue with nighttime snacking is that the types of food consumed at this hour are typically high in calories, sugars and fat. Think chips, chocolate, ice creams and cookies. People who are seeking to lose weight should work their way into getting rid of this bad habit. 
 
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Tips: 
 
• If you find yourself frequently hungry at night, your supper may not be well-balanced. Make sure to follow the healthy eating plate. 
 
• If you are craving for something to nibble in the evening, opt for the healthy type of food like fruits and vegetables. Not only are they are brimming with essential nutrients, but they also won't be busting your belt-line. 
 
• Practice mindful eating. Ask yourself, “Am I really hungry?” If the answer is no, stop yourself from grabbing something out of the fridge. Instead, find an activity to distract yourself. Or, better yet, hit the sack to get some restful shut-eye.
 
2. Skipping Breakfast 
 
Breakfast is probably the meal that is most often skipped by busy-bees as they rush out of their house in the morning and tackle the day ahead of them. While breakfast is not the most important meal of the day (lunch and supper are equally as important!), skipping this traditional morning-meal has been linked to increased weight gain, lack of concentration, lower metabolism and higher chances of splurging on the calorie-dense types of food. 
 
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Whip up easy on-the-go breakfast recipes in less than 5 minutes. Here are three ideas to keep in your arsenal:
 
 
• Fail-proof peanut butter sandwich: Spread 100% peanut butter on whole-wheat toast and layer with banana slices. 
 
• Overnight chia pudding: In a bowl, combine 1 cup of milk, 1 cup of Greek yogurt, and ¼ cup of chia seeds. Sweeten to taste. Whisk until well combined. Garnish with nuts and fresh or dried fruits. Pour the mixture into a mason jar and let it sit overnight. 
 
• No-cook overnight oats: In a mason jar, add equal amounts of oats, milk and Greek yogurt. Sprinkle your favorite spices like cinnamon and flavor with vanilla essence. Garnish with chia seeds and fresh or dried fruits. Refrigerate overnight. 
 
3. Guilty Pleasure: Junk Foods
 
Why is it that all foods that taste like heaven must be bad for us? 
 
Junk foods like chips, candies, chocolate bars, cakes are “cheap” foods that literally everyone is a slave to and is probably enemy #1 to any healthy diet. The easy solution to avoid eating junk foods in the first place is not purchasing it, period. However, this is easier said than done when you are living with several people.  
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Tips: 
 
• Hide the junks! Out of sight is indeed out of mind. 
 
• If you can’t stop yourself from hiding a bite, portion it out. Instead of eating chips directly from the bag, pour it into a bowl. This trick helps you to be conscious about the amount you are eating. 
 
• Pair the junks with the healthy. For instance, consider eating strawberry while nibbling on a piece of chocolate. 
 
Bear in mind that healthy eating is not about eradicating certain foods entirely from your life. After all, eating should be a pleasure, not a chore. 

4. Guzzling Down a Meal 
 
It takes about 20 minutes into a meal for satiety signals to reach the brain. Chowing down speedily can mess with these satiety signals, disabling the brain to detect the sensation of fullness. As a result, a person with disrupted satiety signal may tend to eat more as he is unable to feel full. 
 
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Tips: 
 
• Set any distractions like TV, tablets and smartphones aside and enjoy your food in a calm and relaxing setting. Take time to chew your foods and enjoy your meal. 
 
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