Eliminate the Following Horrible Habits for Good
Are you someone that skips breakfast, only to snack on chocolate or something that someone offers you once you get to the office?
Do you find yourself searching for a vending machine at 3pm.? And what about all those extra tiny ‘snack items’ that go unaccounted for over the course of the day?
These habits may seem harmless, but over time, they're much more damaging to your health, and more likely your waistline than you think.
It's tough to change the behaviours we have developed over years, but breaking bad eating habits is a lot easier than we think. The first step is just identifying your bad habits and wanting to change them.
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You will most definitely find that some of these thing on this list are actually easier to kick than you think.
For example, if you're someone who mindlessly grabs a chocolate bar or a bag of chips while watching the kids or creating a spreadsheet. The solution is as simple as a little pre planning. Pack 100-calorie snack bags at home to stash in your purse or keep at your desk to curb your appetite thus helping you avoid mindlessly snacking.
This "little bag" theory come from some solid research. A well-known study from Cornell University, found that foods served in big containers can trick people into eating more than they would if the container was smaller. The story goes, researchers gave moviegoers popcorn in large and medium-size buckets, they concluded that those who ate from the larger containers downed 34% more of this buttery, salty snack than those who received the smaller portion.
You can quite easily include a couple of other sneaky tricks into your day and evening to discourage visits to the vending machine or those late night fridge raids. You might try keeping a water bottle near your computer or on the kitchen counter to remind you to fill it up and drink regularly. We know that drinking water may help you to lose weight, possibly due to helping decreasing how much you eat.
And if find that cravings tend to hit you after dinner, head to the bathroom to brush your teeth earlier than usual. When you clean your teeth, you may be less likely to break out those desert style snack when you settle in for a Netflix binge.
Avoid overloading on calories by learning the eight most common eating mistakes, as well as some tips for overcoming them FOREVER.
Skipping breakfast might seem like a calorie-saving idea, but in reality it's just an invitation to eat more at lunchtime and throughout the day. Breakfast is essential, it fuels your body through the day. You wouldn’t try and drive your car with no fuel. What even better is when you have nutritious breakfast, your blood sugar levels will be more stable, and you'll feel energized instead of tired and cranky.
Breakfast is something you can think about ahead of time. Stock up on easy grab-and-go foods like fat-free Greek yogurt, almond or peanut butter on whole-grain bread, steel-cut or old fashioned oatmeal with almonds or walnuts, or whole grain waffles topped with cottage cheese. And if you don't feel ready for food first thing in the morning, eat at the first opportunity that feels comfortable.
Do you snack while doing simultaneous activities, such as opening your mail, sending texts, or watching TV? Multitasking while eating takes away from the pleasure of every bite, and detracts from your ability to realize when you're getting full. How many times have you polished off a full packet of Tim Tams and then had that feeling of both disappointment that they are all gone and then disgust in yourself for eating a whole packet or bag of something.
The problem is not necessarily the food itself, but the amount you're having. By putting snacks in a small bag, bowl, or plate, you become much more aware of what and how much you're consuming. Make your own low calorie snack pack by putting healthy foods, like nuts or trail mix, fruit or veggies in zip lock bags. These types of foods will keep you energized through the day, unlike the highly processed, packaged snacks you get at Woollies or Coles.
Poor food choices that seem comforting during a stressful or emotional moment almost always lead to discomfort later on. The problem is, if it makes you feel guilty or bloated, then it is not actually a comfort food, is it?
Keep a food journal. When you put thoughts and actions down on something physical like paper helps things become less imaginary and more real. Write about your feelings in relation to the food choices you made that particular day. The longer you do this you will start to see a pattern. This practice can help you become more mindful about your food choices, identify trigger points during stressful moments, and understand how your feelings can impact your eating habits.
Before Bed Snack Time
Usually, bedtime snacking often occurs just out of habit, not hunger. It probably comes from a glass of milk or something just before bed when we were kids. Even after a big dinner, many people find comfort in sitting on the couch and watching TV while nibbling on some small snacks. However, it's the worst time of day to load up on these kinds of calories, since you don’t need much energy at night.
To curb over snacking at night, try planning a healthy snack in advance like a small serve of a fat-free yogurt. You can even put the snack on your kitchen counter so your smarter choice is right in front of you. When you do this, you'll be more likely to keep your portions in check and less likely to continue on with your hand in a box of teevee snacks. Why is this effective? By taking away the impulsiveness of a snack makes it less exciting and sometimes as a result you may end up skipping it altogether.
Shopping When Hungry or List less
People say they don't have enough time to properly food shop, so they jet in and out of the store and often don't pay attention to what they are buying.
This sometimes hurried task can be made easier with a plan. Look at food labels and develop a standard list of healthy staple foods that are easy to cook. For us personally it is canned tuna and rice cakes. This initial legwork will make life easier later, because you'll be prepared with choices you can feel good about. What’s even better is that you will often be able to save money because you will be purchasing from necessity and not impulse. We recently had a team member start to implement this simple tactic and habit into her shopping plan and was extremely excited when she saved $17. That’s gotta make you smile.
Setting Unrealistic Weight-Loss Goals
Aiming to lose 20kg by next Saturday for a high school reunion is setting you up to say, "I knew I couldn't do it." Unrealistic goals often lead to fad diets or ultimately failure. The most important thing is not how much or how quickly you can lose weight, but how long you can keep it off. We often forget that weight loss is a by product of developing healthier habits. If we are focused on just losing weight then we are not building the habits needed to keep the weight off when you lose it.
Set realistic, obtainable objectives. After all, it can take many attempts to build and or replace a habit. The closer you follow a plan you can live with, the more likely it is you will make lasting changes. Find out what changes will work for you, and identify what your triggers are. Then, work on one thing at a time, not five. Remember: Dieting success is not a roller-coaster ride, losing 5 kg and then not gaining them back is better than losing 10kg and gaining them all back plus more because that is what often happens.
Snacks Right Before Dinner
It's sooo easy to zone out and eat a snack while deciding what to have eat for dinner, or to go overboard when taste testing food as you prepare your meal. Food that never reaches the plate and goes straight to your mouth may not register as consumption in your mind but your body will most certainly feel it!
Satisfy that pre-dinner hunger with something less caloric and hold out for the real meal. Chewing gum whilst you cook, or eat your salad instead of having it with your dinner. Veggie sticks are perfect nutritious snack as you prepare dinner. Before you put something unhealthy in your mouth, just stop and ask yourself if food is more important than losing weight or getting healthier. More often than not, it won't be.
Drinking Soft Drinks
Liquid calories definitely count !. A can of soft drink is pretty much a can of water with 10 packets of sugar in it. But I drink diet versions, isn’t that better? Not exactly. Diet sodas get you hooked on an intense sweetness, which can often lead you to consume extra calories usually a block of chocolate or a tub of ice cream later on.
If you drink multiple cans of soft drink a day, switch every other glass to a soda or sparkling water with lime, lemon, a splash of 100 percent fruit juice or even better some HERBAL ALOE CONCENTRATE. The refreshing flavour of those more hydrating beverages may become more attractive than the super-sweet, artificially coloured and flavoured types that don't provide the same benefits. Water is super important to our healthy bodily functions, it helps transfer nutrients to cells, curbs appetite, aids digestion, helps prevent constipation, and helps supply a sense of satiety.
These are the biggest habits that people tend to have that are sabotaging their ability to lose weight and keep it off, or even worse allows excess weight creep up on you without even realising it.
Our goal here at Definition Lifestyle Coaches and DLC24 is to educate and inspire people to take control of their own health and lifestyles