Advice on how to control your eating habits
Make positive changes and create a new routine
Determining how much food you need to consume daily can be difficult and stressful. A lot of people are struggling with emotional eating, and they often tend to put more food on their plate than they need. Dealing with these issues is not easy, especially if you’re not aware of the problem. Overeating is bad for your health, but avoiding certain foods or skipping meals falls into the same category.
If you’re worried about your health and want to make positive changes and create a new routine, it’s vital to understand the negative effect of these potential eating disorders. Overeating can increase the risk of developing a chronic condition such as diabetes, but it will also lead to a rapid weight gain.
We all experience ups and downs, and accepting that your habits are not doing you a favor is the first stage of recovery. Monitoring and controlling your eating habits is not impossible. However, you need to be willing to make changes and gain more control over your life.
Keep a food journal
We often forget about our problems and thoughts after we decide not to write them down on a piece of paper. Keeping a food journal is a good way to start your journey, but you have to be consistent and write everything down. It’s advisable not to rely on your memory because you will miss out on essential details. Some people may find it hard to open up and write about their daily eating habits, but facing your fears and learning more about your current condition can help you bring more balance into your life. Write about everything, including what you eat, how often do you feel hungry, and how do you feel about eating certain foods.
If you decide to work with a therapist or a nutritionist, your food diary will help you explain your struggles and find better solutions that will improve your overall health.
Study your hunger
It’s not enough to write about your favorite foods and why you feel the need to eat more than you should. Studying your hunger is another method that will help you understand your body better and determine what triggers you during the day. Track your hunger on a scale from 0-10, and search for patterns. It’s vital to observe your feelings and body functions before and after your meals. Think about how you feel when you’re hungry. Do you feel anxious when you need more food? Determine what is it that you can do to calm yourself and satisfy your current needs. After a while, you will learn more about your body and how to control emotions associated with hunger.
The importance of starting slow
A drastic change in your diet can cause discomfort. You might experience headaches and symptoms that are similar to depression. It’s vital to understand that changes don’t happen overnight if you want to improve your lifestyle and eat moderate amounts of food every day. If you feel unsatisfied after eating a meal, treat yourself with a light snack instead of getting another portion. Eat more often if necessary, but try to avoid fatty and sugary foods and drinks. Fast food and unhealthy snacks are not good meal substitutes, and you should avoid them as well.
As you start eating healthy snacks, your body will slowly adapt to the new regimen. After a few weeks, you won’t feel the need to eat more because your body will get enough nutrients, and you’ll learn how to satisfy your cravings with healthier alternatives. Some people will adapt faster than others, but eventually, they’ll all get a chance to make better choices and gain more control and confidence.
Rebuild your relationship with food
People often feel the need to eat more food, even if they’re not hungry. Some of them are bored, and others tend to eat more because they feel stressed or lonely and tired. We often fail to identify our needs, and it’s natural to search for other ways to compensate and satisfy the feeling of needing something.
If you feel the urge to grab a snack, stop for a second, and think about your needs. Determine the causes of your cravings because that’s one of the best ways to create a healthy relationship with food. If you’re feeling bored, try to do something fun and stay focused on your hobbies. It’s vital to understand that you need food to survive and that there are other ways to cheer yourself up and reduce stress and tension.
Ask for help
Overeating can turn into one of the major problems in your life if you decide to neglect this issue. Even if you feel like this is not something you should be worried about, it’s vital to ask for help and support from your family and friends. Talking about your relationship with food will get you out of your comfort zone, and you will slowly learn how to recognize your mistakes and start building new foundations.
We all tend to eat more than we should from time to time, and this can turn into a problem only if you don’t know how to control your cravings. It’s healthy and relieving to talk about your struggles. Some of your closest friends or family members may share similar stories, and most of them will be able to give you solid advice and show support. Overeating doesn’t have to be a sign of a bigger issue. However, if you feel the need to talk to a therapist, it’s advisable to book an appointment as soon as possible.
Start from scratch
As you start changing your eating habits, you will notice the need to adopt a healthy diet. That means that your body will need more nutrients to maintain a balance in your system. If you eat a lot of pastry or processed meat in the morning, it’s time to find new recipes online and start making food at home. Instead of eating out and buying processed foods, make sure you eat enough healthy fats and protein before you go to work.
Some people believe that preparing healthy meals is time-consuming. Boil two eggs and eat a few slices of bread with hummus and veggies. It’s advisable to eat avocado in the morning because healthy fats provide the body with energy. Oatmeal with fresh berries is another delicious and healthy option, which is why you need to try a few recipes and determine how to satisfy your hunger before work.
Prepare your meals and create a plan
Meal prepping can help you control your cravings. Preparing food that will last for a couple of days can also improve your lifestyle and clear your schedule. Start with a base and cook enough rice for a few potions. Prepare pasta and bread as well, because these foods are going to make you feel full for a few hours. Make sure to include a variety of vegetables. Cooked or steamed veggies will provide enough nutrients, but don’t forget that you should eat more salads and raw foods.
Prepare protein of your choice and add it to your food containers. You can choose between chicken breasts, tuna or tofu, and if you’re a vegetarian or vegan, you should opt for beans, lentils of seitan. Once you start preparing large amounts of food, you will notice how easy it is to control your portions. If you have to go to work every morning, treat yourself to 50 grams of almonds or walnuts during your break.
Limit your sugar intake
There’s nothing wrong with eating your favorite snacks every once in a while. However, the daily consumption of sugary foods will make you feel more lethargic, and you won’t be able to keep up with your progress. Limit your sugar intake as soon as possible and try to eat fruit instead. Fresh fruits will do wonders to your skin, and more importantly, they won’t upset your stomach. It’s advisable to avoid apples if you’re feeling hungry because they will urge you to eat more.
Instead of drinking soda, treat yourself to a warm cup of coffee or your favorite tea. Stop buying snacks if you live alone, or ask other family members to hide their snacks from you. It will be almost impossible to resist at first, but you will manage to find a way to avoid bad habits. Choose products with the lowest amounts of sugar and replace honey, brown sugar and maple syrup with artificial sweeteners.
Embrace alternative options
Fitness lovers who want to increase their muscle mass often tend to eat high-calorie foods. Eating more healthy fats and proteins will help you increase muscle mass, but that doesn’t mean that you should eat more sugar every day. Every fitness beginner needs to know what foods to avoid and how to stick to a balanced diet. Eating more than five times a day is bad for your health, which is why it’s vital to inform yourself before you start a new regimen.
People who want to build muscle mass should eat a lot of eggs and salmon because these foods are high in protein. Eating carbs after a workout will help you reach your goals faster, but you should also include affordable and healthy protein powder in your diet. Drink protein shakes before and after your workout sessions if you want to notice results after a few weeks. Nutritional supplements such as protein powder will speed up your recovery after intense workouts and produce hormones that will enable your muscles to grow faster. Find products that suit you the most and try to stay loyal to the brand. Protein shakes won’t be able to replace regular meals, but they will make you feel full and energetic. If you want to build a better relationship with your food, replace unhealthy snacks with delicious shakes and smoothies.
Give yourself more room for improvement
Changing your eating habits is one part of your journey. You have a chance to turn your life upside down and learn more about yourself and your needs. If you continue to ignore other issues that may be the cause of your problem, you might fall into their trap later, and feel like you’ve been trapped in a cycle. Take your time to learn more about your body and mind. Write in your journal if you feel like that’s going to motivate you to do better. It’s vital to find distractions that will help you ride out your cravings and motivate you to get back on track. That doesn’t mean that you should watch TV all day or spend more time on social media. Try to exercise more often and do something new and creative every day.
Be honest about your emotional state and try to find a connection between insecurities and food cravings. You can change your life in less than six months if you decide to stay focused on your goals and keep fighting until you reach the finish line. Pick up a new skill or hobby because it’s time to fall back in love with yourself.
We often feel resistance while adapting to new changes, but that’s a natural process. Avoiding your triggers and eating smaller portions is time-consuming, and you shouldn’t feel bad if your body needs more time to adapt. If you start to feel like you can’t handle it, and you notice the rising urge to satisfy your cravings with another meal, light a scented candle and wait for a couple of minutes. The scent of your candles will remind you of some of your favorite foods, and this method will boost your dopamine levels. After a few minutes, you won’t feel the need to make more food every thirty minutes.
Dissect your relationship with food and determine whether you want or need help and support. Don’t forget that slow steps will dictate your progress and that there’s no need to rush into the unknown. However, if you feel like the new diet is making you feel more tired, it’s advisable to talk to your doctor or a nutritionist.