TABIA 17 ZINAZOKULETEA MAGONJWA NA UNENE (HABITS THAT MAKE YOU SICK AND FAT)

UNAONEKANA NA UNAJISIKIA VYEMA! LAKINI HATA KAMA UKO VIZURI NA MWENYE AFYA NJEMA KWA SASA, HAIMAANISHI KIULAZIMA KWAMBA WEWE UNA AFYA SIKU ZOTE TABIA ZITAKUSAIDIA KUITUNZA AFYA BORA KWA BAADAYE PIA. 

SOMA HAPA KUJUA MAKOSA AMBAYO HUENDA UNAYAFANYA, NA NAMNA AMBAVYO UNAWEZA KUYAZUIA KWAAJILI YA AFYA YAKO YA BaADAYE. Your future self is sure to thank you! 

 1 . YOU  DRINK  OUT  OF   A  PLASTIC   BOTTLE

You know how important it is to stay hydrated, which is why you’re never seen without a bottle of Poland Spring by your side. While we commend you for getting your daily dose of H20, you should seriously consider trading your throw-away bottle for the reusable, BPA-free variety. Bisphenol A, commonly referred to as BPA, can negatively impact fertility in both men and women and has also been been linked to obesity. Don’t believe it? The science doesn’t lie: A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and chance of being obese than those in the lowest quartile.

2 .YOU  DON'T  DRINK  THIS   TEA

Green tea blasts flab. Researchers attribute the fat-burning properties of green tea to catechins, specifically EGCG — the name of a group of antioxidative compounds that fry adipose tissue by revving the metabolism, increasing the release of flab from fat cells (particularly in the belly), then speeding up the liver’s fat-burning capacity. Green tea is so powerful for weight loss that we made it the centerpiece of our new 7-Day Flat-Belly Tea Cleanse! Test panelists lost 4 inches from their waists!

3. YOU  DON’T  GO  TO  SLEEP  EARLY   ENOUGH

According to the National Sleep Foundation, most of us don't get enough shuteye. Over time, this can lead to weight gain, anxiety, depression and insulin resistance—which can trigger type 2 diabetes, high blood pressure and heart disease. A good night's rest fuels the production of fat-burning hormones, so logging a solid seven or eight hours of sleep each evening should be a priority. Check out these 20 Surprising Ways to Lose Weight in Your Sleep!

4. YOU  DON'T  MODERATE  YOUR  NEW  DIET

If you’ve just hopped on the paleo or low-carb bandwagon, proceed with caution. “Often diets that cut out entire food groups do not allow for the balance and moderation we need to follow a healthy, lifelong eating plan,” warns Zanini. “Plus, dieters who follow these plans may be prone to potentially dangerous nutritional deficiencies. Or they may simply get bored with their restricted plan and end up overeating down the road."

 5. YOUR   HOME-COOKED  PORTIONS  ARE  TOO  BIG

Just because your meal is healthy doesn’t mean you don’t have to practice portion control. Remember, even virtuous foods have calories! Half of your plate should be filled with veggies and the remaining half should hold a cellphone-sized serving of lean protein, a fist-sized serving of grains and a bit of fat no larger than the size of your pointer finger.

6. YOU  DON’T  GET  TESTED  FOR  NUTRITIONAL  DEFICIENCIES

Although you may get scanned for high cholesterol or diabetes at your annual exam, M.D.s don’t typically test or look for physical signs of nutritional deficiencies—which can be dangerous! Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California suggests having your vitamin D levels checked if nothing else. “Many people are deficient and don't even know it—and not getting enough may increase the risk of osteoporosis, heart disease and certain types of cancer,” she warns

7. YOU  SHUN   HEALTHY  FATS

You know that eating trans fats can increase your risk of heart disease, weight gain and stroke, so you’re smart to stay away. But not all fats need to make your “do not eat” list. Consuming healthy fats like flax seeds and nuts can actually help you slim down and stay healthy. “Fats not only help us absorb many of the vitamins from our diets, but they also help keep us fuller longer, which can aid weight loss efforts,” explains Zanini. She suggests consuming one serving of healthy fats each time you sit down to eat. This could be 1/4 cup of almonds or walnuts, some sautéed veggies cooked with a tablespoon of olive oil or a few slices of avocado.Stock your kitchen with these 20 Best Full-Fat Foods for Weight Loss!

8. YOU  DON'T  ASK  HOW  RESTAURANT  FOOD  IS  COOKED

Chefs often add fat and salt to make meals taste better—but these ingredients aren't necessarily something they advertise on the menu. Since you’ve already taken such care to choose a meal that sounds healthy, take the extra step and ask your server if there is any cream or butter in your dish. If these is, ask for your veggies and meats to be cooked dry and have sauces come on the side so you control how much ends up on your plate. After crunching the numbers, we discovered that no matter what kind of restaurant you’re dining at, you can save up to 1,000 calories at each meal by making this simple request!

9. YOU  IGNORE  SODIUM

Your favorite trail mix only has 150-calories, but did you check to see how much sodium is lurking inside the package? All too often, those who aren’t suffering from a health condition overlook that part of the nutrition label. “Americans consume, on average, about 50 percent more than the daily recommended intake of salt, and most of the excess sodium is coming from processed foods like frozen waffles, bagels, cheese cottage cheese, veggie burgers and salad dressings,” says Loy. Sticking to The Institute of Medicine’s daily recommendation of 2,300 milligrams per day or less can help you keep a bloated belly, high blood pressure and other health conditions at bay.

10. YOU  CAN'T  GIVE  UP  SODA

What do synthetic estrogen, flame retardants and rocket fuel all have in common? As we learned in the book Zero Belly Diet, they can all be found in a can of your favorite diet soda. BPA, the synthetic estrogen, is used to soften the plastic that lines the can; colas contain caramel coloring shown to cause cancer in humans; and citrus-flavored sodas contain BVO, a flame retardant used in rocket fuel that may reduce fertility and negatively affect thyroid hormones. Nearly all popular diet sodas contain aspartame, an artificial sweetener that raises glucose levels, overloading the liver and causing the excess to convert into fat. See What Happens to Your Body When You Give Up Soda!

11. YOU ALWAYS  BUY  LOW-FAT  TREATS

If every time you have a cookie craving you buy a low-fat package, you may be doing your body a disservice. Not only are diet foods typically filled with enough sugar to derail even the most disciplined dieter, but these faux sweet treats are also made with additives that can make you feel unsatisfied. In turn, you’ll likely consume far more calories than you intended. To stay trim, eat the real thing, but downsize your portion. If you love ice cream, for example, skip the fro-yo and have a small scoop of premium.

12. YOU  DON'T  EAT  ORGANIC

Throughout your life, you accumulate toxins from food and drink, which can lead to obesity. Many of those come from pesticides and hormones in produce and meat. Choose organic fruits and vegetables and hormone-free meat. Speaking of meat, you can lose weight eating at McDonald's, if you use this list of Every Menu Item at McDonald’s—Ranked!.

13. YOU  EAT  TOO  FAST

We get it — we're all busy and often have to eat fast and on the fly. But that often gets in the way of losing weight, because we’re not giving our stomachs time to register that we’re full. Here's a trick: Divide your plate in two. Eat half, and do something else for 30 minutes. It’ll still be there when you get back, but your hunger may have left the building. Also, fill up cheaply and easily with any of these 20 Best-Ever Fat Burning Soups.

14. YOU  DON'T  KEEP  HEALTHY  SNACKS  AROUND

“Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car,” says nutritionist Amy Shapiro. She suggests having almonds or other unsalted nuts, apples, bananas, chia bars, protein bars, or other fruit and nut bars close at hand. Shapiro says that if you have to skip breakfast, lunch, or even dinner during your quest to look your best, you can keep your energy levels up while making healthy choices. “You’ll have no reason to run to the vending machine for chips or stick your hand in the candy bowl,” she says. Need some ideas? Stock up on some of these 50 Best Healthy Snacks for Weight Loss!

15. YOU GO  STRAIGHT  FOR  THE  COUCH

After a long day at work, it’s tempting to flop on your cozy couch and not move until it's bedtime. But, even if you're reading or online shopping while your significant other watches their favorite shows, it still mimics that sedentary post-work lifestyle. A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes or heart disease increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks.

16. YOU  DON'T  EAT  ENOUGH  PROTEIN

Consuming enough protein is important for two reasons: Protein is satiating, which staves off overeating; and protein maintains muscle. The more muscle you have, the more fat you burn, even at rest. Much of retaining muscle mass is dependent on exercise. Part is down to protein intake. Eat more lean meats, fish and Greek yogurt, and you’ll keep your fat-burning engines revved. And stock your kitchen with these 30 Best-Ever Proteins for Every Goal!

17. YOU  SKIP  WEIGHTS  AT  THE  GYM

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