Top 10 Eating Habits You Need To Break Now

healthy eating habits

Chances are, there’s things you do on a day-to-day basis that prevent you from reaching your health and wellness goals.  Lets look at ten of those eating beliefs/habits you should rid yourself of today.


The 10 False Eating Habits/Beliefs You Will Get Rid Of Today:


  1. Breakfast is mandatory.
    1. We’re led to believe that a toasted bagel, bowl of cereal, and extra-large glass of orange juice are to be consumed right after waking up.  This couldn’t be farther from the truth.  Fasting until lunchtime has many benefits, including inducing autophagy, reducing inflammation, and accelerating fat loss.  Unless you’re a professional athlete or exercising early in the morning, we recommend postponing your first meal until late morning or lunchtime.
  2. Eating fat-based foods will make you fat and unhealthy.
    1. Sure, a gram of fat does contain more calories (9 calories) than a gram of protein or carbohydrate (4 calories).  But healthy fats contain brain-boosting, anti-inflammatory omega-3’s, among other compounds, that prevent leaky gut and other conditions that predispose you to obesity.  Ketones (fatty acids) also provide more energy per unit of oxygen used than glucose, and accelerate your body’s transition into ketosis and thus fat loss (1).  Plenty of research supports the efficacy of a fat-based diet in promoting weight loss.
  3. Dessert should be eaten last.
    1. The typical meal ends with dessert.  This is harmful for your health, as it spikes your insulin and blood glucose levels before bedtime.  Higher insulin levels = higher chances of insulin resistance = higher chances of diabetes.  Instead of eating dessert last, consider eating first, as research shows indulging at the beginning of your meal leads to better food choices and less calorie consumption (2 ).
  4. Eat because you have nothing else to do.
    1. This is perhaps the most important cause of obesity:  BOREDOM.   Once you starting fasting you realize how much of your eating is out of boredom.  The trick is to recognize this cue.  The moment you’re sitting on your thumb, thinking about that sugary packaged delight in the cupboard, force your body into action.  Do 20 pushups, read 10 pages of your book, or any other short-lived, beneficial exercise.  This will produce ENORMOUS gains for you.
  5. The plate size defines your portions.
    1. Just because you’re handed an enormous plate (as is common in the modern household/cafeteria) doesn’t mean it needs to be filled.  Define your own portions, based on what YOU feel like eating.  Unsurprisingly, rises in American obesity and rises in average plate size have occurred together, as larger plates encourage higher calorie consumption (3).
  6. Consume the advertised food.
    1. To make our nutritional advice as simple as possible, we’ll say this: Any food that gets advertised isn’t worth eating.  Any food advertised is likely made by a food conglomerate, which mass produces empty-calorie foods.  Eat local, unprocessed foods, made by local farmers/food companies who won’t show up on your TV’s in the evening.
  7.  Rely on your willpower to make smart eating decisions.
    1. At Health & Life, we believe in SYSTEMS OVER WILLPOWER.  What this means is not stocking your pantry with Coca-Cola, Fig Newtons, and Special K Cereal and expecting to eat healthy and stay lean.  Instead, the pantry should be a reflection of your healthy philosophy.  The pantry is your system, and thus should contain the healthy fruits and vegetables (non-refrigerated), as well as healthy fats and oils, that are the center of your diet.
  8. Choosing the “diet” drinks and foods.
    1. Don’t be decieved by “diet” labels on soft drink products or “zero sugar” labels on food products.  Often time these “diet” or “zero sugar” labels are misleading as they contain higher levels of artificial sugar and other sweeteners.  Drinking diet soda, for instance, is linked to long-term increases in waist circumference and increased risk for type 2 diabetes and cardiovascular disease (4,5).
  9. Carbs are the body’s preferred fuel.
    1. Not true.  99.9% or our genes were formed before the development of agriculture, which introduced refined carbohydrates (6).  Eating carbohydrates also stimulates insulin production, which leads to fat production, fat retention, and a reduced ability to burn fat (7).  Unless you are a professional athlete or doing cardio-intensive exercise throughout the day, you’re body doesn’t require a constant inflow of carbohydrates.  In fact, you’re body can produce glucose (energy from carbohydrates) from fatty acids (8).
  10. We don’t control the health of our genes (and therefore those of our children) with our eating habits.
    1. Wrong! Epigenetic research is slowly but surely disproving this idea.  The reason different people develop different physiology stems from temporary markers- or epigenetic tags- that attach themselves to the double helix and change how genes are expressed (9).  While some of these epigenetic tags are given at birth, others are accumulated/lost throughout life depending on your lifestyle health, including your eating habits! (10).  


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  1. Perlmutter, David.   Grain Brain.  2018.
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  6. Perlmutter.
  7. Ibid.
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  9. Shanahan, Catherine.  Deep Nutrition. 2017.
  10. Ibid.

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