Simple Tweaks To Improve Your Eating Habits
No one likes going on a diet. Not only are they restrictive, science shows they rarely work. Most dieters regain all their weight within the next year. If diets don’t work, what should you be doing?
Small tweaks to your eating habits can help you reduce your weight and live a healthier lifestyle. The great thing about these small adjustments is that you’ll barely notice them. Here are some simple hacks that you can do to improve your eating.
Have a Plan
It’s very easy to get lost in the menu at your favorite restaurant. Many people don’t go into a restaurant with a plan on what they will have to eat. Any time you go out to eat, you must have a plan. Prior to going out to eat, you can access the restaurants nutrition menu to see what fits with your healthy eating.
Aside from having, a plan when you go into restaurant, having a plan for your daily meals will help get you through when faced with unhealthy options. Many people who meal plan and meal prep have great success avoiding the temptations of office doughnuts or cake.
The reason for the success is that they have access to food they’ve already prepared. In their mind, they already know they’re going to have their whole-grain oats for breakfast. The doughnuts no longer become a temptation.
Track Your Food and Mood
A food journal consists of more than just writing down what you’ve eaten. A food journal will write down what you eat as well as how you felt when eating. Journaling this way can help you deal with emotional eating. Food journaling can also help you identify triggers that cause you to dive into a half-gallon of chunky monkey ice cream.
Prevention Magazine notes that people who use food journals can lose an average of 13 pounds in six months. This was twice the amount of weight as those who did not choose to use a food journal. Doubling your weight loss by keeping a small log of what you eat and how you felt seems like a win–win situation.
Skip the Center
When grocery shopping, Fitness Magazine encourages you to skip the center aisles of your local grocery store. This is because your grocery store packs all the junk food into the center aisles. The fresh produce, meat, dairy, and grains are all located on the outer ring of the supermarket.
There’s no reason for you to even enter the center. By changing your shopping habits, you
can easily increase your intake of healthy, whole foods.
Reflect, Replace, Reinforce
The Center for disease control suggests that you reflect, replace, and reinforce your eating habits. This strategy has you create a list of all your eating habits. You highlight the eating habits that may be causing you to overeat. Then you look for cues that are in your food diary that may have caused you to over eat.
Finally, you replace the negative eating habits with healthy ones. This is a small tweak since you will already be food journaling. This step just encourages you to review your food journal with a critical thinking mind. Identify the things that keep you in an unhealthy eating pattern. Then eliminate them.
Dieting is not going to get you to your goal. However, these four small tweaks to your behavior can help you achieve your goal of healthy eating habits for life. Understanding how important it is to have a plan along with food journaling and shopping the outer aisles will get you farther than any crash diet could.
These small steps may hardly seem noticeable at first. Once you get into the habit of doing these four things daily, you will notice huge changes in your eating habits. The goal in utilizing these four behavior techniques is to get you to a happy, healthy eating place.