How to create healthy eating habits
The goal here is to eat to better your health. For some, it might not be easy initially, but there are steps you can gradually take in order to form it into a habit. Health psychologist, Phillippa Lally, discovered in a study published in the European Journal of Social Psychology, that it can take up to 2 months or 66 days exactly for a new behavior to officially become a habit. By participating in healthy eating habits, you promote your overall health, prevent disease, and helps with weight loss.
Where do I start?
You can begin by setting small goals for yourself. It’s easier to get the ball rollin’ when you achieve small goals, and by doing this you change your habits a little at a time.
Examples of small goals during the week can include:
· Start your morning off with a tasty green smoothie.
· Replace that sugary bowl of cereal, with a bowl of banana oatmeal.
· Eating fresh fruit as your afternoon snack.
· Have at least one vegetable side on your plate when you eat dinner.
· Try to incorporate fruit as a dessert.
Making more changes
Once you achieve those small goals, then you can take the next step into adding more changes. More changes in your eating habits can include:
· Hydration! Make water your drink of choice for every meal.
· Make sure you keep fruits, vegetables, and low-fat dairy products in the fridge, whether you are at home or at work. By having these items accessible to you wherever you are, this helps you stay on track.
· Remind yourself that it’s not just about removing unhealthy foods, focus on the idea that you are adding healthy foods into your diet. It’s easier to keep a positive mindset.
· Instead of buying lunch, pack a healthy lunch and snacks to take with you to work. This allows you to have more control on what and how much you eat.
· Don’t skip meals. This can have a negative affect on your health.
· Watch your sodium intake.
· Try your best to reduce your sugar and fats intake.
· Set a restriction on soda and junk food. It’s okay to indulge at times, as long as you eat in moderation.
· Incorporate more whole-grains and protein into your meals.
· Buy a healthy recipe book or create a health board on the Pinterest app. The possibilities are endless, and you may find foods you didn’t know you liked.
Remember that these health choices are based on your preference. If you don’t want to make huge health changes, you don’t have to. By maintaining these lifestyle changes you can create a positive impact on your health.
I came across a great video from Dani Spies, who has a health YouTube channel. This video lists 15 more tips that make it easier to transition into healthy eating:
Sources:
Clear, James. “How Long Does It Actually Take to Form a New Habit? (Backed by Science). “How Long Does It Actually Take to Form a New Habit? (Backed by Science), Liquid Web, jamesclear.com/new-habit.
Robinson, Lawrence, et al. “Healthy Eating .” HelpGuide, HELPGUIDEORGINTERNATIONAL, June 2019, www.helpguid.org/articles/healthy-eating/healthy-eating.htm
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