Does it seem that getting fat is always easier than keeping fit? Have you ever tried to exercise hard and reduce your food consumption? 

In fact, you might have made some mistakes that lead to the failure of your fitness plan. 

To lose weight smartly and healthily. you need to pay attention to the following 5 lifestyle habits and NOT to repeat them ever.

1. Sleeping With The Light On 

Based on a five-year study, the habit of sleeping with the lights on, or accidentally falling asleep while watching TV or computer screens will cause the weight to increase by 5 kg. 

The human body itself works and rests according to daylight and night, but the blue light on the screen or ordinary lights will disrupt the human body’s natural biological clock. 

Sleeping with the light on not only will decrease the hormones that suppress appetite, and also reduces the quality of sleep.

Hence, remember to turn off the light before going to bed.

2. Eating The Wrong Foods Before Exercise 

Some of you may have a habit of eating a high-fibre energy bar and drinking a can of diet soda before going to the gym or exercising.

In fact, carbonated drinks will make the digestive system busy. In other words, it will directly reduce the effectiveness of your exercise. 

The energy bars on the market are actually a kind of processed food. The high sugar content in them will also reduce your performance during exercise. 

3. Eating Not Enough Protein 

Some people think that it is easier to lose weight by reducing the consumption of meat.  

However, protein is essential for people who want to lose weight.

A high-protein diet can keep you feeling full for a longer period of time, speed up your metabolism, and retain muscles in your body. 

Eggs, meat (beef is best), and tofu are all good high-protein options.

4. Irregular Eating

Irregular eating will disrupt our metabolism and the operation of our digestive system. 

People who eat irregularly generally will soon feel hungry after their meals, and then eat more unconsciously. 

In the long run, eating irregularly will not only make you fatter but also increase the risk of heart disease and high blood sugar.

5. Eating processed food

Canned food, carbonated drinks (even sugar-free cola), French fries and instant noodles may be the favourite of many people. 

The nutritional value of these foods is also very low, which can easily cause malnutrition. 

If you eat more processed foods than fresh foods in your eating habits, your weight will rise in just two weeks.