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5 Tips to Help You Break Bad Habits that are Making You Fat
by Shin Ohtake on Thursday, March 11, 2010 • 36 Comments
Winter can bring about an entire change in your lifestyle. You get into hibernation mode: your activities decrease, eating habits change, even foods you crave changes. And while trying to survive the winter blues by eating a little comfort food here and there may not seem so bad…it can become habitual real easily.
Bad calories are always bad, but combine that with lack of activity, increased consumption (of bad calories), gray skies, seasonal blues and frigid temperatures and you’ve got a perfect environment for cultivating poor unhealthy eating habits that can add inches to your waistline. But like all habits, good or bad, it can be broken…it only takes 30 days to break and create a new habit. So, here’s a few simple and easy tips you can immediately implement to help you turn poor eating habits into good habits so you can begin shedding those extra pounds of winter insulation today.
Sugar and fat…a tasty combination that can add up real quick. A little bit of this after lunch and a little of that after dinner and before you know it, you’ve a bit more than a little “winter insulation” around your belly! But that’s not all…you’ve also “programmed” your body to accept and store fat easier! Your body is designed for survival, so when your body gets cold it needs to insulate itself and what better way to do so, than to feed your body empty calories that’s easily stored as fat.
Remember, not all calories are created equal and so it shouldn’t come as a surprise that not all calories are metabolized the same way either. For instance, take a cup of decadent hot chocolate with whip cream drizzled with nuts and fudge. My mouth is watering as I’m writing it…BUT it’s highly processed and super high in refined sugars (ie. high fructose corn syrup) and has trans fats (ie. hydrogenated soybean oil) that are all metabolized by your body differently than real unrefined whole foods. These comfort foods and drinks quickly gets stored as fat, not to mention putting undue strain on your organs (ie. pancreas) as well as increasing bad cholesterol that can clog up your arteries causing heart disease.
So, getting your sweet fixin’ is okay on special occasions, but if those “occasions” become more frequent and start to resemble more of a habit…it’s time to break it!
Habit is unconscious when you’re doing it, but when you’re trying to break it and create a new one, you need to be conscious. When you’re starting to create a new habit it’s important to keep in mind that it needs to be easy, doable and repeatable. The easier it is to implement and keep up, the higher your success rate. This is why I kept the following tips, simple and easy. Try these tips out for 30 days and see how you do. I think you’ll be quite surprised at how making just a few small and simple changes can add up to big differences in your life.
TIP 1:
Never miss breakfast. Always start off with a well balanced breakfast with plenty of protein in the meal.
Most people make the mistake of eating calorie dense, highly processed foods like cereals and instant breakfast or carb dense foods like bagels or muffins and wash it all down with even more sugar like orange juice.
Just as bad are those that skip breakfast all together and start the day off with a cup of coffee on an empty stomach and a dehydrated body.
Psychologically, it’s vital that you start your day off right, and eating a well balanced healthy breakfast is key to doing that. Studies have shown that when you start off the day eating healthy, you’re much more likely to stay that way throughout the day. Whereas, when you start out the day eating poorly or skipping breakfast altogether, you’re much more likely to follow the bad habits throughout the day.
So first thing in the morning, drink a large glass of water. Your body’s hasn’t been hydrated for hours, it needs water…not coffee, not juice. Coffee is a stimulant and will suppress hunger…which is not good when you need to eat breakfast. Concentration of refined sugar found in juice will spike up your insulin, getting your body started down the wrong metabolic path.
When preparing your breakfast with proteins, eggs are probably the fastest and easiest food to make. But if you’re not a fan of eggs, pick any other type of protein you like. You can also get protein from nuts, (whole) grains, (organic) soy and (organic) dairy** products as well. (**I’m not a big fan of dairy, but if you’re not lactose intolerant or have any dairy allergies, you can use dairy as well)
Here’s a couple of super quick and easy sample breakfast recipes:
Yogurt parfait
Mix 1 - 2 cup(s) of soy or plain yogurt (no added sugar) with one cup of frozen mixed berries and top if off with two tablespoon of chopped walnuts.
Scrambles eggs w/ veggies and a fruit salad
Mix 2 - 3 whole eggs, one cup of chopped up vegetables (you can use frozen veggies thawed overnight) in a frying pan (covered in olive oil or coconut oil) and add a touch of sea salt and pepper for taste. Scramble it all up for a few minutes and serve. Add 2 cups of mixed fruits (seasonal fruits such as berries, kiwi, peaches) on the side.
Protein power shake
Mix 1 cup of soy milk (almond milk or regular milk), 1/2 cup of soy or plain yogurt, one small banana chopped up, one cup of frozen mixed berries and 1 scoop of whey protein. (You can use any protein supplement of your choice)
**When using soy products, make sure that it’s organic and non-GMO.
**When using dairy products (ie. milk, yogurt, whey) try to stick to organic milk products.
TIP 2:
Eat 5 - 6 small meals and snacks throughout the day. Preferably, consume your largest meal in the morning, medium size meal for lunch and a small size meal for dinner. The more you can adhere to this kind of eating pattern the better off you are. Try and finish eating by 8 or 9 pm…or give yourself 2 -3 hours before you go to bed. Your calorie expenditure slows down significantly at night, especially when you’re sleeping, so much of late night calories get stored as fat. Therefore, the less you consume in the evening (after 8 or 9 pm) the better.
TIP 3:
When you get hungry in the middle of the day, between breakfast and lunch or between lunch and dinner, drink a large glass of water first and wait to see if the hunger goes away. Often times emotional hunger will subside after you drink water. If you’re still hungry, have a healthy snack like a handful of nuts and a piece of fruit. I recommend combining foods high in fiber like fruits and vegetables (ie. apple, pears, carrots and broccoli) along with foods that have some protein and fat content (ie. almonds, walnuts, hazelnuts, avocados). The combination of fiber and fat will satisfy your hunger and keep you full longer, while keeping your insulin level stable.
TIP 4:
Be conscious when you eat. Eat slow and chew well. Don’t multitask when you eat. Be present and enjoy the food you’re having. Eat slowly and pause for brief moments after every 2 - 3 bites of your meal. With each bite chew at least 10 times, this will slow down your eating and enable your digestive enzymes to kick in, allowing for better digestion.
TIP 5:
Exercise. This tip isn’t about eating, but a vital part of a healthy lifestyle nonetheless. Try and get some kind of exercise on a daily basis 5 days a week. It’s best to stick to an everyday routine, since it’s the easiest to remember and you’ll get in the habit of doing it quicker. Repetition is the key to success and forming a good productive habit is one critical aspect of it. Start with something simple and doable for you. It may be as simple as walking to and from work or going for a walk/jog during lunch time. Pick something that’s easy to keep up and stick to it until it becomes part of your daily habit. Once it becomes a habit, you can think about doing a bit more and perhaps join a fitness class or participate in a fitness program.
Follow these 5 easy tips and kick start your way to a new healthy body and lifestyle. Remember that ditching your old bad habits is all about implementing easy, doable good habits that you can continue for at least 30 days. Once you make eating and being healthy a habit, you’ll burn off your winter fat storage and get your summer physique back just in time. But even more importantly you’ll get a healthy body inside and out!
Do you tend to develop bad habits during the winter months? If you do, how have you gone about breaking your bad habits?
I’d love to hear what do you think. Share your thoughts below!
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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36 Comments
Posted by bibiana basileg on 03/11 at 09:10 AM
hillo sir, thank you much for sharing.
Posted by Rolando on 03/11 at 09:26 AM
All I got to say is thank you very much,for the free information i need it,you a good person that like to help out and i like that. Thank You….Rolando 
Posted by besarta on 03/11 at 09:40 AM
Dear Shin
This is my first news letter that i am receiving from you,and i am really impressed.I do agree absolutely with you,and i promised to myself to follow your useful advices regularely.
You are doing such a huge thing for peolpe,you are giving practical suggestions that we need. Thank you for your support,and i promise i will read all your letters and try to make the most of it.
I wish you the best
Besarta from Kosova
Posted by Debbie on 03/11 at 09:49 AM
Dr. Shin:
AND when the effort isn’t showing up as fast as you would like, I always tell myself:
What you “do or don’t do this month,” will show up next month. Count on it!
That usually keeps me going!
Posted by Mandy on 03/11 at 10:06 AM
Love your work!!!thank you so much for charing them with me 
Posted by Carolyn on 03/11 at 11:00 AM
Dear Shin,
Thanks for sharing your 5 tips to jump start my weight loss goal. I definetely will incorporate your tips into program. Please continue to share your expertise.
Enjoy your day!
Posted by Sally Leachman on 03/11 at 11:28 AM
Thank you so much -
I was sitting with my morning coffee reading your advice (which I should know) and realized I have not eaten breakfast!
You are right - a person has to break the habits and form new ones.
Thank you - I am going to cook some eggs!
Posted by Wendy W on 03/11 at 01:09 PM
THANK YOU!! These are all things I know and usually do but it is so easy to get a little sidetracked and before you know it all kinds of little bad habits have crept back into your life. I say this as I notice the extra few pounds of ‘insulation’ that I have added this winter.
The good news like you said is that it is pretty simple to get back on track.
So, I have just eaten a pear and cottage cheese(low fat of course) for breakfast and just as soon as it has digested I’m off to get some outdoor activity.
Thanks for the continued encouragement.
WW
Posted by Linda E. Paxton on 03/11 at 01:15 PM
Hi Shin I totally agree with you. Watching what you eat and when you eat is very important to balancing your blood sugar. I was recently diagnosed with prediabtes and am going to the clinic for classes on what to eat. I could have taught the first 2 classes the next one is that we are bring in a sport doctor. That should be interesting. I am also going to a dietition. Because the meds that I am on for my brain are making me diabetic. So I do know how important it is to eat right and when. I need more info from both the sports doctor on what to eat before and after a workout. I know that a little protein is good but I believe that adding a fruit should be good too. What do you think? Your articles are ver informative.
Thank you,
Linda E Paxton:)
Posted by Shannon on 03/11 at 01:41 PM
Thank you so much for your free newsletters. I enjoy reading each one. I have been reading them and your free initial fitness myth book regularly, since the fall. I have dropped 10 pounds and a clothing size and my body is beginning to transform. I am not there yet, but as I keep making these little changes, I see more and more of a difference. It is nice to not get everything at once, just a piece at a time.
Posted by Squirrellytoons on 03/11 at 03:12 PM
Really Good Stuff - thx for sharing 
Posted by Tony B. on 03/11 at 05:06 PM
Hi Shin, i av just started back training after a gap of twenty yrs. I av not felt this good in ages and thanks to your traing tips the fitness is returning at a pace! Look foward to the next news letter with great excitment.
Posted by sandra smith on 03/11 at 07:31 PM
Hi Shin,
Thank you so much for your valuable advice and expertise. I have only been weight reducing and exercising for 6 months and find your E-Mails very encouraging. Keep up the good work of helping others. Cheers Sandra.
Posted by Jeremy Robert Higgins on 03/11 at 07:33 PM
As a fitness professional, i seem to be reading my own hymn sheet with everything you write. And it is not just the same hymn sheet but the same tune to the same hymn - could have written it myself!!!
Posted by peter babasi on 03/11 at 08:13 PM
Thank you very much sir, for the advices on weight loss and exercises, am enjoying it heaps and also sharing it with friends.
Posted by Felicity on 03/11 at 08:26 PM
Shin, thank you so much for freely sharing your wisdom. I so appreciate it receiving it…....
Felicity:)
Posted by Sarah McMullen on 03/11 at 08:50 PM
Good Tips! Just to “weigh in” no pun intended, on the breakfast one. For years I did a mild to moderate workout BEFORE having breakfast, and just changing that to eat first before the work out helped me lose weight. Now I have the energy to do the more intense workouts you recommend and lost the weight. So just tip #1 is a big one.
Posted by bunny on 03/12 at 04:33 AM
Hi,
I totally love to read your tips, and I really think that you have a grand knowledge of human body and its functioning.
For me it’s always a problem to stay fit in winter months. Looks like I’m stocking up even though I don’t want to. I have had a baby recently, and lost weight too fast, in a month or so, so that even my pre-pregnancy clothes got too big. However, I started putting on weight again in winter, due to finding comfort in eating and I completely ceased doing any sports..The other thing is that I don’t have too much time for that. I’ll try to follow your tips and hope to stop this process of putting on weight. Thanks alot! Keep up the good work!
Posted by Elroy on 03/12 at 05:08 AM
Thanks for your selfless service to others and thier wellbeing. Your advice truly adds value to my life. With more self discipline i’ll be well on my way to perfect health.
Posted by mark wilshire on 03/12 at 06:40 AM
hey Shin, Love your workouts, been on them for a few months now, lost about 5kgs of fat, down to 12% fat from 16%.. yipee. feel great. i struggle with the suggested eating plans..ie: 6 small meals etc… so have introduced a 24hr fasting into my week!! seems to be working wonders! goes against all your advice but cant keep to a regimented eating routine, so create a weekly calorie deficiet by a 24hr fast!! seems to work, with my lifestyle!! Would love to hear your comments on this!! thanks mark
Posted by Ivan on 03/12 at 09:58 AM
Shin,
your everyday tips are truly precious, educational and practical. Thanks for sharing all of your knowledge and ideas with us!
As for the daily topic, I also do gain a few pounds in the winter period even though I am in training…but the moment I correct my diet, the extra weight melts away in a few weeks.
A long time ago, my Sensei advised me to drink a large glass of water before breakfast in order to purify my organism… all I can say is water is an amazing element and it does make a difference, thus the tip no.3 will surely prove to be efficient.
Regards - Ivan
Posted by Shin Ohtake on 03/12 at 01:27 PM
Thanks so much for all of your comments! I really appreciate all of you taking the time to read my articles and I’m glad to know that the information has been helpful. 
Mark,
The fasting concept is very interesting. As you mentioned, I’m personally not a fan, but there are many that swear by it and I have read some really interesting studies about the longevity of calorie deficits. That’s great that it’s working for you. It would be wonderful if you can keep us updated on your progress!
Posted by Nishan on 03/12 at 01:51 PM
Dear Shin,
I vouch 100% on your 5 tips. they are excellent and beneficial. simple yet effective. adios.
Posted by boomerangg on 03/12 at 02:12 PM
Love your exercise tips (abs,cardio circuit/need more body weight circuits). However, nutritionally, all your advise seems to be geared to those who are fat. Need more energy eating advise, not only advise to lose weight. I am 54, 5’11”, 170lbs. Working home gym for 5 yrs.dedicated. Lots of boomers trying to get fit again. Help us too.
ps. everyone doesn’t need to lose 50lbs.
Posted by Darrin on 03/12 at 04:49 PM
I like the tips. They are all good tips. I probably eat my largest meal at night mostly, because I will be exercising ( Tae Kwon Do) 15-30 minutes later. I don’t follow a strict diet like you have for us. Instead I eat what I feel like eating. My diet mostly consists of banana smoothies (2-3 bananas, 2-3 cups cows milk, 1-2 tablespoons organic honey). I drink a couple glasses of water whenever I feel like doing so and when my urine starts to yellow. Before exercising I sometimes drink 3-4 glasses of water to be completely hydrated for my strenuous workout. I also occasionally drink these large quantities of water about an hour before bed.
I am not fat. I am 190 lbs. and 6’6”.
I would like to know what you think of this diet, Shin.
Thanks for all the help.
Posted by suhani pari on 03/12 at 06:19 PM
hi shim,
thanks very much for the tips.i wil begin today n start following all the tips
but….....i have a problem and that is i am a vegeterian so i cant think of pasionate means to supplement my diets with protein.
keep up with your appreciable help ...
thnkz
suhani
Posted by clifford le roux on 03/13 at 04:08 AM
thank you for sharing these tips. it sounds great.
Posted by Martina on 03/13 at 12:22 PM
Hi there I am hoping you can give me some advise.
I have just been told I have low blood sugar I don’t have much sugar in any foods that I eat but recently started to crave chocolate while previously I like chips but not chocolate. I was getting headaches for weeks now and finally went to see a doctor and got some multi vitiams to help me.
I am always tired but try to work out for an hour 3 to 4 times a weeks but not losing any weight would this be because of the low blood pressure. Any help I’d really appreicate it.
Thank you
Martina
Posted by GRACEE on 03/13 at 02:01 PM
THANKS FOR THE GOOD ADVICE. ONE KEEPS READING ABOUT HELPFUL WAYS OF ALTERING THE WAY YOU LOOK AT EATING BUT IT QUICKLY IS FORGOTTEN OR FALLS TO THE WAYSIDE. I’LL TRY TO REMEBER THESE HELPFUL FIVE, ALTHOUGH I MUST ADMIT THE LARGE BREAKFAST AND THE SMALLL DINNER IS A TRICKY ONE FOR ME..NOT ENOUGH TIME IN THE MORNING TO EAT AT MY LEISURE AND A LOVELY DINNER HAS ALWAYS SEEMED LIKE A REWARD FOR A HARD DAYS WORK WELL DONE.. DO YOU THINK YOU MIGHT OFFER SOME SUGGESTION AS TO WHAT A SMALL DINNER MEAL MIGHT ENTAIL.
THANKS AGAIN FOR ALL THE FREE HELPFUL ADVICE!
G OUT
Posted by agatha on 03/13 at 02:56 PM
thanks for your tips. am try to loose my belly fats,would these tips help.
Posted by Abi on 03/15 at 10:53 AM
Thank you so much I was bad habit I will try for 5 tips . my problem is abdominal fat or belly
Posted by Josh S on 03/16 at 07:09 AM
Hey thatnks for the tips. I adhere to most of these already. I workout first thing in the morning (the army demands it) and have found that if I split breakfast in two (i.e. a piece of fruit before the workout with water, and then the protein after with coffee/water) it gives me more stamina to push through a tough workout. This also helps jumstart my metabolism early on and keeps me in the “burn zone” longer during the day. That is just what helps me. May not work for everyone.
Posted by PAULH on 03/16 at 04:01 PM
Hi shin,I GO TO THE GYM IN THE MORNING BEFORE I GO TO WORK, SHOULD I STIL HAVE BREAKFAST BEFORE TRAINING?
Posted by Shin Ohtake on 03/17 at 01:08 PM
Hi Paul,
I wouldn’t eat breakfast before your workout, but may be a small snack or shake. Just enough to keep your energy level up. Make sure to have breakfast after the workout though!
Posted by elmethra de bruyn on 03/18 at 09:29 AM
Hi there all. I have an all year bad habit and that’s bread. I’m intolerant but I think I’m addicted! Is that even possible? My dad worked at a bakery so I grew up eating bread bread bread.
The rest of my diet was wholesome and REAL and I was a ballerina into my 20’s but now in my 30s I no longer dance, work looong hours, sleep little and have adopted alot of my husband’s bad habits! I could easily live without luxuries (chips, sweets, chocolates, ice cream etc) but I have not to this day sucessfully gotten myself off bread. I have tried and suceeded for a month just to fall back in again after one night, tired as hell I wasn’t bothered to cook supper. So i had a sandwich. BAD IDEA! And so my dilemna is what to replace the bread with?
It is so bad that once I was off bread and when i had my 1st slice again I went bananas. I can easily eat 8 slices of white bread in 1 go. 4 slices wholegrain. Does anyone else have a bread addiction???
Posted by Delphine on 03/11 at 08:48 AM
Dear shin,
I receive the news letter regulary, and since the begining, I’m very intresting by all the contents. It’s techical, precise, understanding. I like the way you explain every things, and always support by scientific arguments.
That is all, and just wanted to let you know…I like what you do for people. Give so much, free information..it’s a beautifull mind you ‘ve got!
Warms regards,
Delphine