When it comes to building a healthier lifestyle, we often focus on what to add to our routines—more workouts, more vegetables, more water. But sometimes, the most powerful changes come from what we choose to subtract.
Certain habits, even seemingly small ones, can quietly sabotage our progress and impact our mental and physical well-being. Moving forward in your health journey isn’t just about starting good new habits; it’s about consciously breaking the bad ones.
Here are five common health habits it’s time to leave behind, along with smarter, more effective strategies to replace them.
1. The Habit: Obsessing Over the Scale
The Problem: Stepping on the scale every morning can feel like a productive way to track progress, but it’s often a source of unnecessary anxiety and misinformation. Your body weight naturally fluctuates daily due to factors like hydration, salt intake, and hormones. More importantly, the scale doesn’t differentiate between fat loss and muscle gain.
As you incorporate strength training, you’ll build lean muscle, which is denser than fat. This means that even as you lose inches and get stronger, your weight might stay the same or even increase slightly. Relying solely on the scale can be incredibly discouraging and doesn’t paint a full picture of your health.
The Solution: Focus on Non-Scale Victories (NSVs) Shift your focus to more meaningful indicators of progress:
- Progress Photos: Take photos once a week in the same lighting and outfit. The visual changes over time are often more dramatic and motivating than a number on the scale.
- Body Measurements: Once a month, measure key areas like your waist, hips, and arms. Losing inches is a clear sign that you’re shedding fat and toning up.
- How You Feel: Are your clothes fitting better? Do you have more energy? Are you lifting heavier weights or running a little longer? These are the victories that truly matter.
2. The Habit: The “All-or-Nothing” Weekend
The Problem: You’re diligent from Monday to Friday, hitting your workouts and eating nutritious meals. But when Friday evening arrives, all rules go out the window. This “weekend binge” cycle can undo a significant portion of your hard work. The weekend accounts for nearly 43% of your week, and consistently using it as a free-for-all makes it incredibly difficult to achieve lasting results.
The Solution: Embrace Consistency Over Perfection (The 80/20 Rule) Balance is key. A healthy lifestyle is one that you can sustain long-term, and that includes room for enjoyment.
- Apply the 80/20 Rule: Aim to eat nutritious, whole foods 80% of the time. Allow the other 20% for your favorite indulgences, guilt-free.
- Plan Your Treats: Instead of grazing on unhealthy food all weekend, consciously plan for one or two “cheat meals” or treats. Savor them, enjoy them, and then get back to your routine.
- Stay Active: Keep moving on the weekends. Go for a long walk, try a new fitness class, or play a sport. Health is a lifestyle, not just a weekday task.
3. The Habit: The Negative Comparison Game
The Problem: In the age of social media, it’s easy to fall into the trap of comparing your body and your progress to someone else’s highlight reel. This constant comparison is one of the most destructive habits for your mental health. It breeds feelings of inadequacy, demotivates you, and can lead to unhealthy behaviors like over-exercising or extreme restriction.
The Solution: Focus on Your Own Journey Health begins from within. A positive mindset is non-negotiable for success.
- Curate Your Feed: Unfollow accounts that make you feel bad about yourself. Follow creators who promote body positivity, strength, and holistic well-being.
- Celebrate Your Milestones: Acknowledge how far you’ve come. Did you hold a plank for 10 seconds longer? Did you choose a healthy snack over a sugary one? Reward yourself for your efforts.
- Remember Your “Why”: Your health journey is about more than aesthetics. It’s about nourishing your organs, strengthening your muscles, and honoring the one body you have for your entire life.
4. The Habit: Relying on Takeout (Even “Healthy” Options)
The Problem: After a long day, ordering takeout feels like the easiest option. But even when you order a “healthy” salad or grain bowl, you have no control over the ingredients. Restaurant meals are often packed with hidden sodium, unhealthy oils, and sugars to enhance flavor. This habit can stall your progress and leave you feeling bloated and sluggish.
The Solution: Make Home Cooking Easy with Meal Prep The best way to control what you eat is to cook it yourself. Meal prepping makes this incredibly simple.
- Schedule a Prep Time: Dedicate one or two hours on a Sunday to prepare your meals for the next 3-4 days. Cook a batch of lean protein (chicken, fish), a complex carb (quinoa, brown rice), and roast a tray of vegetables.
- Grab-and-Go: With pre-portioned meals in your fridge, healthy eating becomes just as convenient as ordering in, but with no hidden ingredients and a much lower cost.
5. The Habit: Drinking Your Calories
The Problem: Sugary drinks like sodas, fancy coffee creations, and fruit juices are often overlooked sources of empty calories and sugar. For context, a single 16oz soda can contain over 50 grams of sugar—double the recommended daily limit for women. These drinks cause energy crashes, contribute to weight gain, and can even negatively affect your skin.
The Solution: Make Smart Swaps You can still enjoy delicious drinks without the sugar overload.
- Crave Fizz? Try sparkling water with a squeeze of fresh lime or a splash of natural fruit juice.
- Need a Sweet Fix? If you enjoy sweetened coffee or tea, switch to natural, zero-calorie sweeteners like stevia or monk fruit. A small amount of raw honey is also a better option than refined sugar.
- Hydrate with Flavor: Infuse your water with fruit, cucumber, or mint for a refreshing and hydrating drink without any added sugar.
