10+ Common Habits That Appear Positive But Are Secretly Damaging Your Health

Losing weight can be tough, and if you’re reading about it online, it can get overwhelming. With so many websites and blogs offering health and weight loss advice, it’s easy to get confused. While consulting a doctor or nutritionist is always recommended, sometimes a quick fact-check can shed new light on things.

We took a closer look at some popular “healthy habits,” and the results were quite eye-opening. Take a look for yourself.

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1. Sacrificing sleep to work out in the morning

Morning workouts are often praised for aligning with the body’s natural hormone rhythms, boosting focus and mood, and helping regulate appetite throughout the day. However, cutting back on sleep to fit in a morning workout can have the opposite effect. Sleep deprivation is linked to increased hunger, overeating, and a higher risk of weight gain and obesity.

2. Over-Exercising

Exercise is crucial for health, but too much can be detrimental. Overtraining can lead to injuries, burnout, and weakened immune system. It's essential to listen to your body and allow for rest and recovery.

3. Working out every day

To make a meaningful impact on your life, a consistent workout routine should become as essential as eating or sleeping. However, it’s important to schedule at least one rest day every 7 to 10 days. Rest allows your body to repair tiny muscle tears and restore lactic acid and glycogen levels. This recovery period helps your muscles grow stronger and reduces the risk of injury.

4. Sleeping too much

We’re often told the opposite, but it’s true: too much sleep can be just as harmful. While insufficient sleep is bad for your health, oversleeping also increases the risk of chronic conditions. If you find that 7 to 8 hours of sleep doesn’t feel enough, or if you still feel tired after a full night’s rest, it might be a good idea to consult with your doctor.

5. Not eating enough fats

This refers to healthy fats, of course. While fats have often been given a bad reputation, they are an essential part of a balanced diet, and our bodies need them. Healthy fats help with vitamin absorption, support cell growth, and contribute to brain and eye health, healing, and hormone production, among other benefits. Plus, they’re the body's best source of energy.

If you've been feeling tired, hungry more often, experiencing joint pain, or catching colds frequently, it might be time to add more healthy fats to your diet. You can find these in foods like cheese, eggs, olive or canola oil, nuts, avocados, and chia or flax seeds. Just be sure to steer clear of trans fats from hydrogenated oils, which are commonly found in processed foods.

6. Taking too many vitamins

While vitamins are essential, taking excessive amounts can be harmful and even lead to toxicity. It's best to get your vitamins from a balanced diet and consult a doctor before taking supplements.

7. Having a zero-tolerance policy with sugar

Cutting down on sugar offers a range of benefits, from lowering the risk of diabetes and slowing the aging process to improving sleep and aiding weight loss. However, eliminating sugar entirely might lead you to opt for foods with artificial sweeteners, which can be just as harmful, contributing to diabetes and obesity. Sugar can still have a place in a balanced diet—just choose whole fruits over juice or cookies. This way, you'll also get the natural fibers that help your body make the most of it.

8. Ditching the egg yolk

Eggs are some of the most nutritious foods you can eat, packed with vitamins and nearly every nutrient our bodies need. However, when you toss the yolk, you're discarding more than half of the nutrients. The yolk is particularly rich in choline, a rare nutrient that helps build cell membranes and plays a crucial role in brain function. The fat in the whole egg is also beneficial—so much so that it's associated with a reduced risk of heart disease and an increase in "good" cholesterol.

9. Thinking about salad before protein

Salads are a healthy option, but if you're mainly filling up on lettuce, you might not be leaving enough space for sufficient protein. Protein is crucial for the creation and upkeep of every cell in the body. Without it, we could experience muscle loss and weakened immune systems, along with issues like brittle hair and nails.

Additionally, meals low in protein are likely to leave you feeling less satisfied and hungrier more often. On the other hand, high-protein diets are linked to a boosted metabolism, as well as a decrease in calorie intake and cravings.

10. Keeping flavored yogurt in the fridge

Yogurt is often seen as a healthy choice, thanks to its many benefits. It's rich in calcium, probiotics that support our microbiome and immune system, vitamins, protein, and more. However, many flavored yogurts on the market are packed with added sugars and sweeteners. If you're a fan of yogurt with fruit, consider adding your own to plain yogurt for a more natural option.

11. Excessive brushing

Brushing your teeth is crucial for oral hygiene, but brushing too hard or too often can damage your enamel and gums.

12. Drinking too much water

Water makes up a large portion of our body weight and is essential for our well-being. While not drinking enough can harm our health, drinking excessive amounts can lead to overhydration and even weight gain. Overhydration is a serious condition that happens when the levels of salt and other electrolytes in the body become too diluted, disrupting normal bodily functions.

Constantly drinking water can also lower sodium levels in the blood, causing the body's cells, including brain cells, to swell. If the kidneys can't keep up, this can lead to "water weight" as fluid accumulates. If you've recently changed your hydration habits and are experiencing symptoms like nausea, headaches, or confusion, it’s a good idea to consult your doctor to check for overhydration.

Remember: Moderation is key! While these habits might seem positive, it’s important to be mindful of their potential downsides.

As we've seen, some habits that seem harmless might actually be affecting your health in negative ways. But did you know that even something as simple as washing can make a big difference? Stay tuned for our next article where we’ll uncover the 8 common mistakes people make when washing certain body parts—mistakes you probably didn’t even know you were making!