Whether it’s skipping breakfast, snacking late at night or grabbing fast food on the way home from work, you may have found that you’ve developed some undesirable eating habits. Unfortunately, it’s easy to get comfortable in your ways, and breaking these habits can be challenging. Additionally, after a while, these habits can contribute to weight gain and pose significant risks to your overall health.
However, by creating new habits around food selections, you can change how you respond to the cues and choices around you and adopt sustainable healthier lifestyle habits. If you’re looking to improve, here are some solutions to alter the habits that may be keeping you from reaching your goals.
Identify and evaluate current eating patterns
Start by paying attention to your hunger level, enjoyment while eating, environment, the time of day you’re eating and your emotions. Keeping a food journal can help you track these situations so you can identify patterns. Remember to journal not only what you are eating, but everything else that is going on. You may find that you grab unhealthy snacks when experiencing a lot of stress or eating larger portions when you’re hungry. By identifying current habits and what may be contributing to them, it will be easier to swap them for healthier habits.
Set realistic goals
Once you’ve identified eating patterns, set one to three realistic goals to work on to improve your habits. Focus on small, realistic adjustments. For example, if you find that you eat large portions at dinner, consider adding a to take the edge off your hunger and make it easier to control portions.
Address emotional triggers
Eating is not always about hunger; it can also be a way of coping with emotions. Sometimes we turn to food when we are stressed, bored, sad or excited. To break this habit, look for ways to manage these emotions without food.
The first step is recognizing these triggers and developing alternative coping strategies. For example, instead of reaching for a sugary snack, take a walk if you’re feeling stressed, call a friend when you’re sad or work on a puzzle when you’re bored. By finding non-food ways to manage emotions, you can change your habit of grabbing something to eat when experiencing them.
Practice mindfulness
Mindfulness involves being fully present in an experience, engaging the senses and appreciating each moment with undivided attention. When eating, take time to savor each bite by focusing on the flavors, textures and aromas. The practice of mindful eating promotes a heightened awareness of the eating process. It encourages eating without distractions, allowing you to tune into your body’s hunger and fullness cues. Eating mindfully can foster a healthier relationship with food and nurture a sense of appreciation, creating a sustainable approach to nutrition.
Get your sleep
Fatigue can lead to overeating and choosing high sugar foods for energy. Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate the body’s internal clock, making it easier to fall asleep and wake up naturally.
Make sleep more conducive by keeping the bedroom cool, dark and quiet and investing in comfortable bedding and pillows. By getting enough sleep, you won’t need food as a pick-me-up to get through the day.
Plan ahead
Planning meals and snacks in advance and preparing them at home can significantly impact food choices. When meals are planned, there is less reliance on convenience foods that are often high in unhealthy fats, sugars and salt. Experiment with new recipes and involve the whole family in the cooking process to make it a fun and collaborative activity.
Slow down
Slowing down the pace of eating offers numerous benefits for both physical health and overall well-being. Not only can slowing down allow the body more time to signal feelings of fullness, it can also reduce stress and improve the enjoyment of food, leading to greater satisfaction. Engaging in conversation or practicing mindfulness while eating can also be effective ways to cultivate a slower-paced dining experience.
Set the environment up for success
A kitchen full of tempting, unhealthy snack foods only makes changing eating habits more difficult. Reduce the accessibility of unhealthy snacks in your home. If you have such items, consider keeping them in less convenient locations or in smaller quantities. Make the healthier choice the easier choice by having prepped fruits and vegetables readily available.
Breaking undesirable eating habits is a journey that requires self-reflection, commitment and the adoption of healthier practices. By understanding the factors that contribute to poor food choices and implementing practical strategies, you can gradually transform habits. Remember, the goal is not perfection, but progress. Celebrate small victories and embrace the positive changes that contribute to a healthier, happier lifestyle.
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