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Health and Fitness News

Goodbye, Bad Habits

Do things you wish you didn’t? Here’s how to cut bad habits out of your life for good.

Everyone has a bad habit or two. What’s yours? Maybe you bite your nails, sit all day, eat too much fast food, or smoke. You know you shouldn’t do these things, but you’ve been doing them for so long you don’t know how to break the habit. You want to live a healthy lifestyle and be a good person, but you need help to overcome negative patterns.

With a little work, you can leave your bad habits in the past and begin new, healthy habits that last. Here are a few suggestions to help you get started.
Make a Plan
The first step is to clearly define what it is that you want to stop. What is the habit? When does you do it? Where does it happen? Why do you want to end it? Write down your answers and keep them nearby for future reference.

Ending bad habits is more than stopping bad behavior. It’s about substituting good behavior. What behavior do you want to put in place of the bad habit and how will you make it happen? Maybe you want to stop skipping breakfast. Come up with a plan for how you’ll include a healthy breakfast in your morning routine. Maybe you’ll write that you’ll keep healthy, simple breakfast foods on hand; wake up 10 minutes earlier; and won’t leave the house until you’ve eaten.

Set Consequences and Rewards

You’ll be less likely to continue a bad habit if there are consequences to your bad behavior and rewards for your new habit. While it’s easy to cheat, if you’re serious about changing, a little pain might help.

Maybe your bad habit is yelling at your kids. Keep a jar in the house. Whenever you yell at your kids, put a dollar in the jar. Don’t think you’ll notice when you’re yelling? Ask your kids to help keep you accountable. They’ll definitely call you on it. When you’ve gone a week without yelling, use the money to do something fun as a family.

Know Your Triggers

Does your bad habit occur in particular environments, around specific people, or when you’re in a certain mood? By identifying your triggers and avoiding them if possible, you can be better prepared to end your bad habit.

If the habit you want to end is overeating, maybe you overeat most often when you go out to eat or when you’re depressed. With these triggers in mind, plan to ask for a to-go box with your meal or split your meal with a friend. When you’re feeling depressed, skip the food. Instead, go for a walk or find a way to be kind to someone.

Expect Setbacks and Slow Progress

It will take time to form new habits and end old ones. You’ll be tempted to revert to your old ways and sometimes you may give in. The goal isn’t to be perfect. It’s to fail less and less often. Small changes will add up to big changes over time.

Maybe you want to end your soda habit. You may find it helpful to make gradual changes instead of going cold turkey. Rather than drinking three sodas a day, make it two. A few weeks later, cut back to one a day. After realizing you’re fine without so much sugar and caffeine, eliminating all soda may not be that big of a deal.

Stay Accountable

When making changes in your life, it helps to have someone by your side to keep you accountable. Tell a friend, co-worker, or family member about your desire to end a bad habit and your goal to start a habit in its place. Ask for their support, encouragement, and accountability. With their help, you’ll be more likely to successfully leave your bad habit in the past, where it belongs.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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