Hidden habits have a way of sneaking into your daily routine and preventing you from reaching your weight loss goals. These simple actions may seem harmless, but they can have enough impact on your calorie balance to keep the scale from moving in the right direction.

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Sitting all day at work is associated with an increased risk for heart disease and diabetes. Even a daily workout won’t counteract the risk caused by occupational sitting. A study conducted by Steven Blair at the University of South Carolina found that men who sat for more than 23 hours per week had an increased risk of dying from heart disease even though many were regular exercisers.

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Research suggests that mindful eating can help you lose weight and keep it off. Defined as being fully aware and present during a meal, mindful eating contributes to healthier food choices, slower eating, improved hunger signals, and enjoyment. There are many ways to incorporate more mindful eating into your day.

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It is easy to consider gardening as only a hobby, but research shows it is an effective way to improve health. Whether you have a windowsill, a balcony, or a backyard, start growing to reap the following health benefits:

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There are many forms of high-protein, low-carbohydrate diets. Some are prescribed by doctors to control conditions such as diabetes. Others put you at risk for nutrient deficiencies. It’s important to define what the eating plan entails to determine if it will benefit your long-term health — beyond a quick fix for weight loss. Here are a few things to think about before cutting out carbs.

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Minimize muscle loss.

For many people, a desire for weight loss has resulted in extreme measures. A drastic reduction in calories can cause a loss of lean muscle mass, but regular strength training helps to repair this damage. When you include strength training while consuming a healthy amount of calories and protein, you can build muscle mass and reduce further muscle loss.

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While excess weight can have negative impacts on your health, research shows that where your body stores fat may be a better indicator of your overall disease risk.

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There is no need to feel deprived or hungry when you are trying to lose weight. Understanding more about the energy density of the foods you eat will help you reach your goals while feeling full and satisfied.

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Many exercisers flock to running for the cardiovascular benefit and high calorie burn. Running fans also love it for stress reduction and mental well-being. The downside is that running can be especially challenging if you are overweight. Don’t be discouraged. If you want to run, there are safe and effective ways to incorporate it into your exercise routine.

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Slushies with Real Fruit Juice

Shaved ice is sure to cool you off on a hot day. You can cut calories and increase nutrients by swapping flavored syrups with real fruit juice. A large cup of shaved ice topped with four ounces of 100% pineapple juice has 60 calories.

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