how to change eating habits

Work, finance, family and… health. Surely, at least once in your life, you will have drawn up a list of goals, within which there was a goal regarding eating habits.We know it well: good nutrition plays an important role in helping to lead a healthier and more balanced lifestyle.

When we want to lose weight or get back in shape, there’s only one thing to do: the first step is to change your eating habits.Speaking of approach to food we often remember our habits, whether positive or negative because, in many cases, we have been carrying them on since childhood.That doesn’t mean it’s too late to change them! It’s best to set small goals and transform them step by step: over time, small changes can make a big difference to well-being and health.

Below you will find five eating habits that will help you achieve your health goals and take care of your body.

Index [ hide ]

  • How to change eating habits?
  • Eat slowly
  • Keep a food diary
  • Identify emotions to change eating habits
  • Minimize distractions
  • Foods that help take care of the body

How to change eating habits?

Creating and maintaining healthy eating habits should be easy and enjoyable – you start by incorporating small changes, which will help you make a big impact on your eating pattern.

What to change within your diet? The first step is to replace unhealthy habits and make healthy changes to your habits.

Here are five helpful tips to follow:

Eat slowly

It takes about 20 minutes for your brain to send signals that you’re full. Take some extra time to pay attention to what you’re eating.

Keep a food diary

Write down everything you eat and the time you consume it. This will help you keep an eye on your nutrient intake and balance the types of foods you eat.

Identify emotions to change eating habits

You may have resorted to food to relieve a state of frustration or overcome a moment of sadness. Emotional hunger is very frequent: it’s a way of reacting to negative emotions that we can’t tolerate.

Try to identify what makes you feel bad , learn to listen to your body and pay attention to what’s on your plate.

Minimize distractions

Concentrate on the dish you’re consuming, avoiding everything that distracts you, from the phone to the news on TV. Plan your meals in advance to ensure you eat a healthy, balanced meal.

Foods that help take care of the body

Making sudden and dramatic changes to your eating habits may lead to short-term weight loss but won’t be successful in the long run.

To feel good about yourself you need to improve habits within a diet through a thoughtful approach in which “reflect, replace and reinforce” .

We have selected some foods combined with practical advice to include in your food diary to achieve a good level of well-being:

  • Insert a variety of protein foods : it is a panacea for health because it can increase metabolism and reduce appetite;
  • drink water regularly: obvious but essential to repeat. Drink plenty of still water and do without sugary drinks. To measure how many times you drink, try writing down each time you drink during the day;
  • Fruits and vegetables galore: Choose red, orange and dark green vegetables along with other vegetables for your meals. Add fruit to meals as part of main courses or side dishes, or as a dessert. The more colorful you make your dish, the more likely you are to get the vitamins, minerals and fiber your body needs to be healthy;
  • reduce sausages and prefer white meats ;
  • consume daily whole grains rich in fiber;
  • reduce the consumption of bread and baked goods made with refined flours.