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Whether we realize it or not, Habits are an important part of our daily routine. These habits affect our daily lives so much that we have to face the results and outcomes even if we are unaware of those habits.
But we have come up with certain habits for you, which can improve every aspect of your life. These are the “Key habits''.
You must be thinking that every good habit is special in its own way, so what’s so different about these key habits? Well, we are here to explain this:
Let's assume you have adopted a new habit of working out every day, whether it's in a gym or at home. You are working out to lose some weight and be fit. So, when you put your effort and energy into exercise, would you eat unhealthy food afterward? Probably not, because you know how much effort you have put in. Besides eating healthy, there are high chances that you have better sleep and reduce stress levels.
In simple words, physical activity is your "key habit" that is putting all of the other things in place. Because of that one habit, you don't have to force yourself to eat healthy or suffer from stress. It naturally pushes you towards your best self.
Now that you know the importance of key habits and how they work, you must be eager to learn those key habits that you can adapt easily. We have such key habits, but before sharing those habits with you, you must know that these habits are rooted in psychology, Supported by sociology, and Backed by research.
Rooted in Psychology: One of the main ways to adopt a healthy behavior is to change automatic habits- the behaviors that happen without any thought or instincts. Psychologists believe that 50% of our daily behaviors are driven by automatic habits. So, it can be challenging to change those habits. That's why we have come up with these key habits, which can affect other automatic habits without you putting in extra effort.
Supported By Sociology: We all have specific habits in every area of life. Whether it is our job, hobbies, relationships, or emotions, we have a certain behavior in each of those aspects. Our key habits are supported by sociology as well because these habits have to work and stick in real life. First, we encourage you to visit these Facebook groups. So that you can get an idea of what other people are doing and get inspired to trigger the cascade of healthy habits.
Baked By Science: Well, if you are wondering where our key habits come from, we are happy to tell you that these are all delivered through scientific journals and many databases. Like the National Weight Control Registry, which has tracked down more than 10,000 people who have had successful weight loss journeys.
Moreover, We have filtered all the myths and downright lies you see on the internet these days. For example, you may have heard that eating six small meals a day rather than three large meals can increase the metabolism. That's not true. Metabolism is the process of converting calories in the form of food and drinks into energy you use during the day such as physical movements and autonomic movements such as breathing, blinking and digesting. The main determining factors of your metabolism are sex, age and genetics. Exercise and daily activities are also contributors to your daily calorie use.
Key Habit #1: Eat Regularly
You may know that eating regularly is important for your health and weight loss as well. And you may have a pretty regular eating schedule, but do you know how to keep this healthy habit of yours?
When you are not eating regularly, you are giving your inner elephant the opportunity to go wild and fast. Eating regularly is a key habit that can give you various benefits, including keeping your inner elephant in control. If you are not convinced of this habit yet, we can give plenty of more reasons why this habit can change other aspects of your life. People who eat regularly are more likely to
Make better food choices- When your inner elephant is not in control, it will make you go toward unhealthy food choices. Because A bowl of your favorite dessert and the leftover burger looks like an acceptable dinner to him.
Eat at home: When you are hungry, the last thing you would do Is to wait and struggle to cook anything for you. And you may end up having the fast processed food you can get in minutes nearby.
Have better food portions: The more hungry you are, the more chances for you to storm eat. Because you are not mindful at that time what is on your plate and how much of it.
Feel more satisfied: When you are storm eating, you are not mindful. So, you may not focus on your body's satiation signals as you just want to eat more and more.
For all of those reasons, we recommend “regular eating”. That one key habit can change all of those habits as well.
What Are the Reasons?
As we have told you, our key habits are based on science; here are various scientific reasons why you should adopt this habit.
1. Maintain Blood Sugar Levels: One of the biggest health advantages of this key habit is that it keeps your blood sugar levels in check. When you are not eating regularly there are high chances that your sugar may plummet which result in quick cravings of sugary and highly processed foods.
2. Control Appetite: You don't have to eat more when you are eating regularly. Yes, according to the Journal of Nutrition, people who eat at least three times a day have lower levels of hunger hormones and end up eating less.
3. Balance the Satiety Hormones: According to some recent research, having regular meals can increase the level of PYY- a satiety hormone, which increases the feeling of fullness. Which makes you take fewer calories.
4. Reduce Insulin Levels: Eating regularly can help with insulin sensitivity. as it lowers postprandial insulin response. Which means your body will produce less insulin after you eat.
5. Fight the Fat: Well, eating regularly and more often may not burn more calories but it can help you burn more fats. According to a study published in the British Journal of Nutrition, people who eat three meals a day burn more fats as compared to those who eat less.
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