We all have bad habits that keep us from achieving our healthy goals. Recognizing your bad habits makes it easier to find a fix and realize your true potential.

Bad Habit:

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Your daily flavored coffee. Hitting the coffee shop on your way to work for a flavored coffee drink can derail your healthy goals first thing in the morning. A flavored coffee drink can contain up to four teaspoons (14 grams) of sugar, which is more than half of the American Heart Association’s daily recommended maximum of twenty four grams. A sugary drink to start your day can cause your blood sugar to spike and then crash, setting you up for difficult food choices all day long.

Fix it:
You can still enjoy your morning cup of Joe, but try to eliminate the sugar or add your own sugar sparingly. If you can’t stand the taste of black coffee, try adding milk, cinnamon or nutmeg for a healthier dose of flavor.

Bad Habit:
Sabotaging your salad. Hitting the salad bar at lunch time may seem like a healthy decision, but by the time you add croutons, bacon bits, and dressing, you’ve undone your morning workout.

Fix it:
Opt for hard-boiled eggs, grilled chicken, or beans on your salad to get a protein punch without the sugar. If you can’t eat your salad without dressing, consider trying a little oil and vinegar or order your dressing on the side and use it sparingly. A little flavor goes a long way and saves hundreds of empty calories.

Bad Habit:
Skimping on sleep. Whether you skimp on sleep to binge watch your favorite television show, surf the internet, or get to household chores, a lack of sleep contributes to weight gain and unhealthy decisions the following day.

Fix it: 
Aim to get seven to nine hours of sleep each night by winding down an hour before bedtime. Turn off the television, read a book, or take a bath. If unfinished household chores are keeping you up at night, minimize your to do list by focusing only on the tasks that have to be done, delegate what you can, and save the rest for when you are well rested.

Bad Habit:   
Stress eating. After a difficult day, it’s easy to reach for the convenience and comfort of junk food and empty calories.

Fix it:
Eliminate the junk food from your house and stock your kitchen with fresh produce, healthy proteins, and relaxing teas. Adding meditation to your daily routine can also prevent stress eating by helping you learn to manage your stress and listen to what your body actually needs.

Do you recognize any of your own bad habits in the list? If you know your own bad habits or have great ideas for breaking those habits, share them in the comments with your fellow FitClub members!