Excessive food consumption is guaranteed to lead to excess weight and health problems. We do not encourage strict diets – these 10 simple and healthy habits will help you get on the path to healthy eating without breakdowns and stress!
There is in silence
Whether it’s a smartphone with a chat, a laptop with the latest episode of your favorite blogger, or a TV with a series – keep all of this away from you while you eat. Combine your meal with a digital detox: your attention should be focused on the food. Take your time, try to feel the taste, smell, texture, chew the food thoroughly, enjoy the process. This way you will feel full faster and not eat too much.
Stay away from the refrigerator
The very possibility of free access to the refrigerator provokes you to eat something tasty. Weekdays for most people are more systematic than weekends and holidays, since the regime is subordinated to work. As a result, you can eat on schedule, which is good for your health. On weekends, the refrigerator is often within walking distance, and you want to treat yourself to something tasty, and in general, not deny yourself anything on your days off. A good habit would be to diversify your leisure time – for example, go for a walk between meals.
Enjoy the little things
Delicious food relaxes and brings a sense of satisfaction. But eating stress can be harmful to your figure and health, especially if you worry often. When you get used to eating to come to your senses, a reflex is formed: you can literally feel hungry every time you worry. A positive alternative will help replace this habit – to enjoy the little things. Try to reconsider your perception of stress and not take problems to heart, and while it is difficult to give up the habit, you can replace it with another, healthy one – for example, drinking a glass of water in small sips or going out to breathe fresh air.
Drink water
Some people have trouble distinguishing between hunger and thirst — the feeling of an empty stomach seems like a reason to eat something. Low water consumption can lead not only to overeating, but also to moderate dehydration, which, in turn, often manifests itself as fatigue. In general, water has only advantages, just do not overdo it in pursuit of the popular standard and listen to yourself.
Breakfast
If you skip breakfast, you are likely to be very hungry by lunchtime – you will definitely want to eat more. And if you have to eat lunch in a hurry, the risk of overeating will only increase. A full meal in the morning will help you approach lunch consciously and avoid impulsive gluttony.
Taste before you eat
Have you ever had to finish something that you didn’t like? Most often, such situations can be avoided by trying what you are about to eat. Otherwise, it is better to ignore the desire not to offend the cook or save money. Try, and you will not have to choke on anything, then eat something more delicious. You are not obliged to finish what causes rejection. And if you have an eating disorder and all food causes disgust, be sure to contact a specialist as soon as possible.
Expect more
On an empty stomach, you want everything at once. However, in a cafe, order the main course first, and after satisfying your hunger, choose what else you would like to eat. This simple habit will not only save you from overeating, but also save your budget. When eating at home, the principle is similar: put a minimum portion on yourself, counting on the fact that you can always get more. Perhaps the first portion will be more than enough. We are not talking about starvation, you just won’t have to finish it by force. They say that fear has big eyes. Hunger has big eyes too.
Come up with rules
Strict prohibitions often lead to a breakdown; to follow them, you need an iron willpower and training. If you indulged yourself in desserts every day and suddenly decided to give them up, this is a serious test for the body that not everyone can withstand. Instead of strict prohibitions, we suggest formulating comfortable rules for yourself. For example, decide that you can have desserts without any special restrictions, but only in a good restaurant. This will make it easier to cope with the refusal of excessive consumption of sweets, and the anticipation of a visit to an establishment with culinary masterpieces will help maintain a positive attitude.
Buy sweets individually
Most candies can be bought not only in packages, but also by weight. To stop overindulging in sweets, buy them more often, but one at a time. For example, if you realize that you want to eat one during your lunch break, buy five good candies. The desire to eat an extra one will lead to the understanding that they will not last for a week. When it seems that the bag or candy bowl is bottomless, it is much more difficult to stick to rational consumption. Do you know that you will not be able to restrain yourself and eat a bar of chocolate at once? Buy mini-bars and definitely do not take chocolate for future use.
Stock up on healthy snacks
Between full meals, a slight feeling of hunger gradually creeps up – you haven’t worked up an appetite yet, but you want to eat everything edible that comes into sight immediately. Sweets, chips and other unhealthy snacks come into play. Make sure that you always have something tasty and healthy on hand. Don’t choke on a celery stick if you can’t stand it. Perhaps you love cucumbers, baby carrots or nuts. Eat to your health, without risks and guilt!