Fitness Tips: February 3, 2014

Are you sometimes too busy to meet up with friends? Instead of making plans for lunch, why not catch up while you exercise side-by-side? It's a great way to multi-task.

Healthy Lifestyle Tip: Bad Eating Habits and How to Break Them
Nighttime snacking, impulse eating, junk-food binges – sound familiar? Break these common bad eating habits for healthy results. It's not just about willpower. Sometimes it's that sneaky bad habit you have developed without even realizing it. Here are quick fixes for some of the most common lifestyle habits.

The Bad Habit: Mindless Eating
The Fix: Eat from smaller dishes and never eat straight from a container or package. Keep the sweets dish out of view, and move healthier foods to eye level in the cupboard and refrigerator. Eat in the kitchen or dining room rather than in front of the TV where you're likely to lose track of how much you've eaten.

The Bad Habit: Nighttime Noshing
The Fix: After dinner, teach yourself to think of the kitchen as being closed for the night, and brush your teeth — you'll want to eat less with a newly clean mouth. When a craving hits, wait 10 minutes. If you're still truly hungry, reach for something small like nuts or a piece of fruit.

The Bad Habit: Endless Snacking
The Fix: Keep only healthy snacks within reach, such as hummus, carrots and cucumber slices, air-popped popcorn, yogurt, and almonds.

The Bad Habit: Skipping Breakfast
The Fix: Have healthy breakfast foods you can consume on the run. If you're rushed, try easy items such as whole fruit, yogurt, homemade cereal bars, and smoothies.

The Bad Habit: Emotional Eating
The Fix: If you're stressed out, take a walk instead of eating or call a friend who will be empathetic. Choose any activity you like as long as it keeps you out of the kitchen.

The Bad Habit: Eating Too Quickly
The Fix: To slow down your eating, put your fork down between bites, take smaller bites, and be sure to chew each bite thoroughly. Drinking water throughout your meal will also help you slow down and feel fuller as you go.

The Bad Habit: Not Getting Enough Sleep
The Fix: Establish a routine for yourself, and try to go to bed and wake up at about the same times every day, even on weekends. Keep the bedroom dark and comfortable, and avoid TV or computers for at least an hour before bed.

The Bad Habit: Eating Junk Food
The Fix: The solution isn't to eliminate your favorite indulgences – that will only make you crave them more. The key to success is to identify what you really want, and indulge in your favorite foods in moderation only as special treats, not every day.