How to Develop Healthy Eating Habits
You know you love that boxed mac and cheese.
You know you want that microwave lasagna; the one you brought to work with you because it was easier than preparing real food.
Everyone craves unhealthy food
Remember that road trip you went on and didn’t give a second thought about snacks or lunch and found yourself at a fast food drive thru famished only to inhale the food and then later feel sick?
How about the large latte with the six pumps of toxic chemicals that’s full of sugar you just have to have every morning because it’s SO good.
Perhaps a bag of chips with a huge tub of french onion dip?
Yes, I know you know. And why do I know? Because I have been there done that!
So how did I stop?
I educated myself and I developed healthy eating habits one small change at a time.
I won’t even try to pretend it was easy or that I never struggle to eat healthy. It’s a constant ever-changing journey and we all just need to do the best we can.
I am very fortunate to have the education that I do and be able to apply it in my own life.
It’s time to get back on track
As a Health Coach I help people make the lifestyle changes necessary to develop the eating habits that promote wellness. Eating healthy doesn’t have to be hard. What’s the best thing you can do?
Here are some tips to get you started:
1. Get back to basics
Skip the diet. Diets only work while you are on them.
It is not attainable to restrict yourself and live on a diet. When you go off the diet the pounds come back on. Do yourself a favor and get back to basics and form healthy habits that will stick.
2. Eat real food!
What is real food?
Anything that grows from the earth out of the soil or from a tree that is still in its original form is real food. If you want to be healthy you need to nourish the body with whole foods. We literally are what we eat.
3. Skip the processed junk
Anything that is not in its original state that is in a box, bag or can is processed.
Not sure? The longer the ingredient list the more processed the food.
If it has more than 5 ingredients or any ingredients that you can’t pronounce skip it.
4. Avoid sugar and artificial sweeteners as much as possible
There are tons of different names for sugar. Studies show sugar is additive and can cause many different health issues.
5. Keep a food journal
By keeping a food journal and writing down how you feel after eating certain foods will help you determine if you have any food sensitivities or food allergies. Click here to get more information on food sensitivities.
6. Drink water
So many of us do not drink enough water. Just because you use water to make your coffee or any other type of drink does not mean that that counts as part of your water intake.
Way to many calories and artificial sweeteners are consumed by drinking unnecessary beverages that give you nothing but empty calories.
Find water boring? Add some lemon, lime or oranges to your water to make it more exciting.
7. It’s important not to let yourself get over hungry
Often when we do this we end up overeating. Remember digestion starts in your mouth so chewing your food is extremely important.
In addition it’s important for you to be present while eating so that you can stop eating before you get stuffed.
8. Follow the 80/20 rule
80% of the time do your best to eat healthy whole foods and 20% of the time enjoy something you really like that maybe isn’t the best for you.
If you don’t deprive yourself chances are you will stay on track.
Often times I find that people actually stop wanting the things they used to eat as their taste buds change.
9. Be Patient
You didn’t develop your bad habits or gain that extra few pounds overnight! So don’t expect to get healthy or lose weight overnight! I hope I am not the one breaking it to you, but there is no magic pill.
10. Eat your vegetables
Don’t like them? Incorporate one smoothie a day into your life and add the vegetables in your smoothie with some berries. It’s a great way to consume them without tasting them.
Remember it is important to take things one day at a time when trying to transform your current eating habits to healthy ones. Start with small changes that you can stick to.
Write down a plan of action and get an accountability partner to help keep you on track. Consistently with small changes over time will get you where you need to be.
Check out my 7 Day Low Sugar Smoothie Challenge plan on my watchfit.com profile! It’s a great way to get started and super easy to do. Like these tips? Please share! Spread the word. Eating healthy doesn’t have to be hard.
Get Healthy. Find Balance. Be Happy.
Connect with Expert Holly Walsh
Avena, Nicole, Pedro Rada, and Bartley Hoebel. “Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake.” Neuroscience and Biobehavioral Reviews. U.S. National Library of Medicine. Web. 24 Nov. 2015. “Sugar Synonyms.” Fooducate. Web. 24 Nov. 2015.