Overcoming Unhealthy Eating Habits and Creating Positive Ones
Do you often skip breakfast only to pick a quick sugary option later in the morning?
Here are four effective ways to eliminate harmful eating habits and create a healthier relationship with food.
At some point in our lives, we’ve all set resolutions, whether they are big or small. Among the most common are fitness and nutrition goals—getting fit and eating better. While these goals sound straightforward, they can feel overwhelming when you don’t have a clear plan to follow. Goals such as getting fitter and eating better” are broad ambitions that can’t be achieved overnight. They require changing habits that may have been ingrained for years.
Habits like skipping breakfast or keeping junk food nearby can derail your efforts. Our diets are shaped by the little choices we make on a daily basis. By tackling some of the unhealthy habits that you have been conditioned to, and replacing them with healthier ones, you can work towards a more sustainable lifestyle. Here are four approaches to help you break those negative patterns and foster better ones!
1. Meal Planning
It may sound very simple, but taking a few minutes to plan your grocery list & meals before your weekly grocery trip can significantly impact your eating habits. Not only will you save money by avoiding last-minute takeout, but you’ll also cut calories and time spent on food preparation. It’s much too easy to opt for quick, processed meals that are often costly and lacking in nutritional value, loaded with added sugars, sodium, and preservatives… Plus, the portion sizes in pre-packaged meals can lead to overeating and ingredients that could halt your progression.
By preparing your meals and snacks for the week ahead, you can reduce the temptation of take away foods. Consider preparing simple, healthy recipes for each meal or try meal prepping. It’s not just for athletes; it’s an effective way to stay on track with your nutrition. Choose balanced meals you enjoy and prepare them in bulk at the start of the week. This ensures you have a nutritious meal ready at home, making it less likely that you'll give in to buying takeaway food. You can vary your meals by changing the proteins or veggies while keeping the base recipe the same.
Also, make sure to stock your kitchen with fresh fruits and vegetables for healthy snacking throughout the day. Having these options readily available increases the likelihood that you’ll choose them over processed snacks. Conversely, if you don’t keep unhealthy snacks on hand, you’ll be less tempted to indulge. When your body is nourished with healthy, low-GI foods, and quality proteins, your cravings for junk food will diminish.
Begin Your Day with Breakfast
Your first meal of the day - Breakfast! — the key to firing up your metabolism. You have most likely heard that skipping breakfast can derail your nutritional efforts. While it may seem like an easy way to cut calories, not eating in the morning can actually lead to increased snacking and larger meals later on. Some things to consider if you train in the morning (resistance training or high intensity work) whilst in a fasted state.
- Muscle Protein Breakdown: Without readily available energy from food, your body may start breaking down muscle protein for fuel, particularly during intense workouts.
- Performance: You might experience reduced performance and strength during fasted training, which can impact the effectiveness of your workout.
- Recovery: Post-workout recovery may be less effective if you haven't consumed protein beforehand, as your body needs amino acids to repair and build muscle.
Many people claim they skip breakfast due to time constraints. Instead of rushing in the morning, consider preparing your meal/s the night before. Preparing your breakfast the night before can make it a whole lot easier for you to stick to a backend routine whilst progressing towards your fitness goals faster.
If you’re serious about your nutrition goals, try waking up just 10-15 minutes earlier to enjoy a nutritious breakfast. This small change can set a positive tone for your day and help you tackle other unhealthy habits!
Be Mindful While Eating
It’s all too easy to eat chocolate or consume alcohol whilst mindlessly watching netflix or scroll through your phone at dinner. This “distracted eating” can lead to overeating because it’s hard to recognise when you’re full or keep track of how much you’ve consumed whilst being distracted plus eating empty calories. Designate a specific spot in your home for meals—a no-tech zone free from distractions like phones. Aim to eat at roughly the same time each day. Establishing a routine and having well-portioned meals can help prevent missed meals and subsequent overeating.
An idea if you want to snack while watching a movie, try measuring out a portion beforehand and transferring it to a bowl so you can keep track of how much you’re eating.
Take a Holistic View of Nutrition
Nutrition isn’t just about what you eat; it’s part of your overall lifestyle and varies from person to person. You can’t maintain a balanced diet if you’re sleep-deprived, dehydrated, not exercising and not enjoying eating your chosen meals. It's essential to reflect on your overall habits to see if they might be hindering your nutritional goals.
While exercise won’t out train poor nutrition, it can enhance your metabolism and improve your mood. Remember, exercising isn’t a license to indulge; instead, it should encourage you to think critically about what you’re fueling your body with. During your days, ask yourself if that extra serving or packet of chips truly worth it, especially after putting in hard work. Start with small, manageable goals and stay consistent—little efforts add up over time, and eventually, they will become ingrained in your routine.
Plus remember the significance of hydration for health and weight loss, that thirst is often mistaken for hunger.
Note: Water per day should be aimed at 42ml per kg/ bodyweight.
Final Thoughts
Don’t get discouraged if changing your habits feels challenging or overwhelming; it usually takes about 21 days for new habits to begin to stick. Remember, willpower alone won’t get you to achieve your goals—you’ll need to adjust your environment to minimise the temptation of old habits. Everyone’s journey is different, so finding your balance will take time and experimentation. It’s perfectly normal to have occasional cheat days, and in fact, it’s encouraged! While the process may be gradual, with realism and persistence, you can absolutely achieve your nutrition goals this year!
