At David’s Way to Health and Fitness we educate people that permanent weight-loss requires incorporating new daily habits in order to succeed. Yes, successful weight-loss and weight-management require a new lifestyle that replaces the lifestyle you are currently living if you are struggling with your weight.

Habits are actions and activities that we do regularly, and that are a part of our daily lives.

Drinking coffee in the morning, for example, is an example of a habit. So is going for a walk every evening with your significant other.

A distinctive feature of habits is that they don’t require much effort on your end. In fact, you almost go into autopilot as you’re doing them. You don’t have to think about whether you will be doing it or not, you simply do.

Surely, you don’t agonize over brushing your teeth before you go to bed, right?

1. Cue – you feel like you might be hungry, or maybe you become hungry at the sight or smell of highly palatable foods.
2. Routines – once you have been cued, it is now the time that those of us who have ever suffered from obesity begin cruising through our cupboards and refrigerators. Unless you are the type who simply jumps into the car and head out to the closest drive through where you stare at the menu for a few moments only to buy the same value meal of a food like substance that provides little to no nutritional value.
3. Reward – you know that once you begin chomping down on junk foods that there is going to be an instant release of feel good endorphins.
4. Cravings – put all of the first three elements together and until you can find a low nutrition, high calorie meal or snack, the cravings are going to attack, and keep attacking until you have gotten through a carton of ice cream or a package of cookies.

You might be asking how I know about those things above – it is because I used to be fat, and that is my personal experience before I got my new lifestyle in order.

Unfortunately, if you suffer from obesity, it is because of your poor habits that are dragging you down. Those bad habits could possibly even kill you if you do not get them under control before your health decides to take a hike on you. Like it or not, but all of those corporate weight-loss businesses and diet pill pushers are something that should be disappearing in your rear view mirror as you make the necessary changes to get down to a healthy weight.

The problem that comes with bad habits is that the harm they cause is often subtle and we can only see its consequences in the long run. For example, if you mindlessly eat while binge watching your favorite program on television, you are setting yourself up for health problems. Sure, you’ll be fine over the course of a few weeks and months. However, as the years pass by, you are highly likely to start seeing your health and endurance worsen, you will gain too much weight, and you could even begin having issues with mental health.

In 2016, researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue in people who have obesity but are otherwise healthy. Consuming a diet with a high glycemic load increases your blood-sugar which contributes to insulin resistance. In other words, you need to quit eating foods that are made up of refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits.

Your poor nutritional habits might cause you an early demise.

People with healthy eating patterns live longer and are at lower risk for serious health problems such as heart disease, type 2 diabetes, and obesity. For people with chronic diseases, healthy eating can help manage these conditions and prevent complications.

In America, fewer than 1 in 10 children and adults eat the recommended daily amount of vegetables. And to add insult to injury, only 4 in 10 children and fewer than 1 in 7 adults eat enough fruit. The bottom line is that poor nutrition contributes to many costly diseases, including obesity, heart disease, and some cancers. Add to that a sedentary lifestyle, and you will one day live a miserable existence.

Your body requires micronutrients that poor nutritional habits rarely provide.

Micronutrients, often referred to as vitamins and minerals, are vital to healthy development, disease prevention, and wellbeing. With the exception of vitamin D, micronutrients are not produced in the body and must be derived from the diet.

Though people only need small amounts of micronutrients, consuming the recommended amount is important. Micronutrient deficiencies can have devastating consequences. Would it surprise you that in America with so many people subsisting on junk foods that many people who suffer from obesity also suffer from malnutrition? This problem of poor nutrition is so prevalent today that at least half the children around the entire world, who are younger than 5 years of age suffer from vitamin and mineral deficiencies.  Parents, this is on you!

My daily habits at 60 that make me feel good are:

1. Each morning I pray and thank God for the many blessings he gives me.
2. I begin each day with a healthy breakfast of oats, cooked with a couple of eggs and an assortment of nuts and seeds such as sliced almonds, pecans, walnuts, pepitas, and sunflower seeds. This is a low glycemic breakfast which provides complex carbohydrates for energy, and protein for muscle and tissue repair. I don’t think about healthy eating as a way to lose weight, but consider it a stepping stone to living a long, fulfilling, and meaningful life.
3. I do not consume foods that contain added sugar, nor do I eat processed foods which often contain ingredients that I cannot pronounce, and that I have to google in order to know what they are.
4. I shop around the perimeter of the grocery store rather than going down aisles where impulsive shoppers are prone to throwing processed and sugary foods into their grocery carts.
5. I exercise through various means. I like to hike, workout with weights, bicycle, and even still do physical work  that keeps my body in good physical shape. I easily outwork many men that are half my age or less.
6. I read. Instead of sitting in front of the television, I enjoy my Bible and good books that uplift and inspire my mind with uplifting messages. Learning new things helps us stay up-to-date with the world, broaden our horizons, and feel more confident in the ever-changing environment that we live in.
7. I abstain from alcohol, tobacco, and drugs that only serve as destroyers of good health.
8. I drink plenty of water all day long to keep me well hydrated.  Staying hydrated is an essential aspect of maintaining good health. As we age, it’s even more important. Adults 60 and older are at greater risk for dehydration for a number of reasons, including natural drops in thirst levels and body composition changes. Older adults are also more likely to take diuretics and other medications that cause fluid loss in the body.

Creating a healthy daily routine is a simple yet effective way to build consistency when it comes to your health. Not only does your daily routine impact your overall health, but it has a direct impact on your stress levels, sleep habits, and eating patterns. Everything from what you do first thing in the morning to what you do last at night plays a role in your overall health. Although it can be tempting to change everything at once, focusing on small habits and doing them on a daily basis is the best way to make a healthy daily routine, and healthy daily habits last for the long term.