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7 Bad Habits That Are Ruining Our Ability To Succeed And How To Break Them

7 Bad Habits That Are Ruining Our Ability To Succeed And How To Break Them

One can say a lot of good things about the society we live in. Technology has made the world considerably smaller and has brought people together like never before. Business is no longer considered something we look for, but something we actively do and something people more easily and readily attain. Life is becoming faster and edgier. But, are we losing something in the process of all of the good things?

In my opinion, we are losing too many things to count.

The relentless pace we all live by and the constant struggle to reach new milestones, consume more information, and unlock new doors behind the elusive title of an “accomplished individual” is leaving us with some pretty bad habits.

To make matters worse, these habits impede on our professionalism, are bad for our health, and place conflict on our social modus operandi. They strike to our very core and undermine the foundations of everything we are trying to achieve, pushing our sense of accomplishment further and further away.

This vicious cycle needs to be broken. Here are some of the most poisonous habits of the modern man and woman and how to avoid them.

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1. Poor Nutrition

    Healthy nutrition has to be one of the most obvious victims of the modern lifestyle. On-the-go snacks are numbing our satisfaction signals and loosening our ties with the sense of genuine hunger. Fast food floods your body with unhealthy ingredients like trans fats. Skipping breakfast keeps your metabolism drowsy and deprives you of valuable energy.

    In order to avoid these unpleasant outcomes, kick off your day with an energetic breakfast and replace all the junk food you are eating throughout the day with some healthier alternatives. Also, do your best to eat only when your body is physically craving for food and not as a coping mechanism when you are feeling stressed, angry, or you simply don’t know what else to do.

    2. “I Want It All And I Want It Now”

      I’m a man with a one-track mind, so much to do in one lifetime…” The thing that the singer of this song didn’t quite understand is that any kind of success requires patience. Sure, patience requires time and time is something we all feel evades us, but there’s simply no other way around time and acquiring the things that you want. Patience is key.

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      Overly enthusiastic gym newbies end up with injuries. Businesses that bite off more than they can chew crash and burn. Such experiences make each new beginning much harder than it is supposed to be. What you have to do is to stop looking for instant success and find your way to the top one step at a time. Make small gains towards your goals and make them every day.

      3. Sloppiness

        Who knows? Maybe the laid-back attitude of the internet billionaires forever eclipsed the image of what success and wealth looks like. Be that as it may, neat, organized, and well-dressed people have always been taken more seriously and have earned more respect than the people who approach their work with a more lackadaisically. Dress for the job you want, not the one you have, remember?

        So, what should you do instead? Pay attention to your looks and the way you’re dressing. Don’t leave a mess in the office. Mold yourself into the person you’re trying to be by investing in your wardrobe. Maintain a workspace that represents your organization and capabilities of a great employee by having an office or cubicle that exudes the boss status you someday hope to have. In short, make looking good and being tidy a part of your daily routine.

        4. Sedentary Lifestyle

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          Netflix, Amazon, and Hulu alone pack more quality content than we’ll ever have time to check. And what about the countless hours we spend in front of our office desks or browsing the web? According to Tom Cove, CEO of the Sports and Fitness Industry Association, “the high rate of inactivity is fundamentally alarming.” It looks like binge-watching is rapidly becoming the new smoking.

          Fortunately, the solution to this problem is not that hard to figure out – start exercising. Various HIIT routines and 7-minute workouts provide more than satisfying results for the time invested. If you are more ambitious, you can sign up for yoga lessons or join a local gym. Make the 2/30 rule (30 minutes of exercise for every 2 hours of TV) the core of your daily routine.

          5. Cigarettes, Painkillers, and Alcohol

            Modern lifestyle is more than stressful, so it’s okay to look for a way to relieve that stress. Now, as far as human pleasures go, everything comes with a certain price. What makes cigarettes, alcohol, painkillers, sedatives, and other common substances we use to fight stress undesirable, is that their price is often too steep for us to pay.

            Physical activity, on the other hand, promotes the production of neurohormones, like norepinephrine, which reverse the damage inflicted to your brain by stressful events. As a result, exercising elevates your mood, improves cognitive functions, and allows easier absorption of information. Alternatively, you can cope with stress by learning the art of meditation. Unlike relying on substances and unhealthy habits, both of these methods will reward you with a number of long-term benefits.

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            6. Excessive Buying

              Shopping has always been a proven method for putting a smile back on your face and there’s really nothing wrong with indulging yourself from time to time. The problem, however, arises when indulging becomes a habit and the things that are your priorities begin to suffer as a result.

              Unfortunately, this habit can be reversed only through restraint, objectivity, and a lot of self-criticism. You can decrease your urge to spend by weening yourself off of excessive spending habits versus quitting cold turkey. Put yourself on a rewards system where tackling a priority is rewarded with buying a nice item or two for yourself every couple of weeks – as long as it doesn’t break bank. Basic budgeting and personal financing skills won’t hurt you either.

              7. Winning Mentality

                The world we live in is a world of climbers and the people who succeed have to have “winning” carved into their brains. What we often fail to understand is that climbing doesn’t have to mean pushing the others below or beneath you in order to get to the top. While such behavior can be tolerated in the business environment, practicing it in your social life can have devastating results.

                Personal relationships have no room for winners and losers. Trying to put down everyone around you to look good can only earn you a bad reputation and cause you to lose important relationships. People are much more appreciative of individuals who make them feel good, offer help, and elevate themselves by elevating others. So keep your “shark attitude” for the corporate situations.

                Everyone has innate desires to feel successful and accomplished. What makes the people with those qualities the way they are is the fact that they don’t put too much effort into habits that bring them down. So let’s follow suit in our efforts in creating a successful life and make the foundation for something better. It’s as easy as changing few bad habits.

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                Dejan Kvrgic

                Blogger, Writer

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                Last Updated on October 5, 2020

                Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

                I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

                This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

                What Is Intermittent Fasting?

                As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

                While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

                The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

                Getting Started With Intermittent Fasting

                Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

                The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

                It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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                My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

                You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

                Tips To Make Intermittent Fasting Easier

                1. Drink Plenty of Water

                Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

                2. Take in Caffeine in the Morning and Early Afternoon

                The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

                3. Avoid Artificially Flavored Drinks

                One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

                4. Don’t Gorge at Your First Meal

                The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

                To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

                5. Minimize Processed Carbohydrates and Sugars

                While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

                Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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                You can find some carb sources that will aid your weight loss journey here.

                How Intermittent Fasting Helps You Lose Weight

                Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

                This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

                Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

                Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

                The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

                Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

                Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

                One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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                This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

                Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

                Intermittent Fasting Weight Loss FAQs

                Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

                Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

                How Much Weight Will I Lose?

                The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

                While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

                Can I Work out While Fasting?

                Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

                The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

                Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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                Won’t I Lose Muscle When I Fast?

                First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

                Is Fasting Safe?

                As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

                I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

                Are There Any Supplements I Can Take to Make Fasting Easier?

                As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

                I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

                For supplements to specifically help with digestion, check out this article.

                Conclusion

                Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

                If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

                More About Intermittent Fasting

                Featured photo credit: Toa Heftiba via unsplash.com

                Reference

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