Healthy eating isn't just about what you eat. It's also about how you eat. So while a diet high in vegetables, lean protein, fruits, and low-fat dairy is a great place to start, healthy eating also involves how you consume your food: when you eat, how you eat, and how you fill your plate.
So, what are the bad habits that are putting people into trouble? In this post, we'll go over some habits to watch out for that may have a greater effect on your health than you realize. How many are a regular part of your routine?
Poor Eating Habits that Affect Your Health
Filling Too Big of A Plate
Do you overfill your plate with food? People eat more when their plates are full, even if they aren't hungry, according to WebMD. It's an excellent approach to changing your eating habits if you dial in the correct amount of food to put on your plate in the first place. It's preferable to have too little on your plate than too much. It's always possible to return for more after you have given your body a chance to rest and determine whether you are still hungry.
Any food consumed in between main meals is considered a snack. Snacking is a common practice for many people during the day for a variety of reasons. For example, after eating for the last time, our stomachs might start to growl for a few hours. Another possibility is a drop in energy that can be remedied with a quick bite. Or perhaps we simply enjoy the flavor of specific snack foods.
Whatever the reason, you'd likely be surprised by how quickly the calories from snacking add up. Therefore, eating complete healthy and nutritious meals will be best, and skip the snacks.
Eating Late at Night
According to diet folklore, eating late at night is never a smart idea for weight loss. A recent animal study confirms the ancient saying that the timing of meals is just as important as the food itself, although many nutritionists dismiss this idea. According to researchers at Northwestern University, mice fed high-fat diets during the day (instead of at night, when they should have been resting) gained considerably more weight than mice fed the same diet at night.
The Fix: The diet takeaway here? After dinner, tell yourself that the kitchen is closed at night and brush your teeth. After brushing your teeth, you will be less tempted to eat. Wait 10 minutes if you get hungry. Keep some string cheese or fruit on hand if you're still hungry, but don't overeat.
Breakfast is a very important meal, as you know. Still, with many other responsibilities competing for your attention, you may decide that you don't have the time or appetite for breakfast. When you skip breakfast, your metabolism slows, and breakfast gives you the burst of energy you need to get through the day. If you don't obtain this fuel, you'll probably overeat later. A study found that those who didn't eat breakfast gained more weight over two years than those who did eat breakfast.
The solution is to have healthy breakfast foods on hand that you can eat on the go. If you're in a hurry, simple foods like whole fruit, yogurt, homemade smoothies, and cereal bars are good options.
You had a difficult day at work, so you opened the refrigerator and ate – not a good diet technique. Studies show that emotions, both positive and negative, can lead people to overeat, a common weight-loss roadblock.
The solution is to find a stress-buster. For example, if you're anxious at work, instead of eating, go for a walk or phone a sympathetic friend when you get home. You may vent and relieve stress. Choose any activity that will keep you away from the kitchen.
Too Many Liquid Calories
It's easy to overlook the fact that soda, juices, and other sugar-sweetened beverages have calories. Soda is a significant source of calories. A large drink contains approximately 300 calories, quickly consuming a substantial percentage of your daily caloric intake. Even worse are shakes, which can have as much saturated fat as an entire day's worth of calories.
Keep an eye out for sugary drinks like lemonade or fruit juice, which can be deceptively rich in calories and sugar. Drink water, unsweetened teas, and seltzers in the place of sugary sodas and other high-calorie beverages.
Junk Food Consumption
You already know that junk food is bad for your health, but the consequences could be even worse. Animal studies have discovered that high-fat, high-sugar diets are addictive to rats' brains, similar to cocaine or heroin.
The Solution: The solution is not to eliminate your favorite indulgences from your diet. Doing so will just increase your cravings. If you want to lose weight successfully, you need to figure out what you actually desire and just eat it occasionally as a special treat, not every day.
Focusing Only On Diet And Not Exercising
Exercise and diet are both critical for good health. To shed pounds, you must consume fewer calories than you burn, which can be accomplished by a combination of calorie restriction and regular exercise. It's also good for your heart, muscles, and mental health to exercise and eat healthy foods.
Adopt Good Habits
Whether you just need to control your portion sizes, avoid skipping breakfast, stop eating fast food, etc., you must accept your healthy choices. If you don't commit to your habits, they won't stick.
Try new activities that will help you maintain your healthy lifestyle. Remove any unhealthy foods from the house that can entice you. Instead, make an effort to try fresh, healthy foods and eat a well-balanced diet.