Unhealthy Eating Habits You Can Change

Unhealthy eating habits can range from excessive sugar intake to eating late at night and endless snacking. It’s time to replace them with healthier choices. Not only does what you eat count, but how you consume food is important, too. Unhealthy food habits can sabotage your health goals, including weight management. They can also affect your physical and mental health. Here are a few unhealthy eating habits you should put a stop to immediately:

Skipping breakfast

You may think skipping breakfast is a great way to cut calories, but research shows this meal is essential for losing weight. Breakfast lovers usually shed the fat and are more capable of retaining their weight than those who avoid the early morning meal. Also, they tend to get more important nutrients. A good breakfast provides energy, quells cravings, and allows you to start your day strong, so keep this in mind.

Distracted eating

When you eat alone, you may be tempted to use your phone or computer to play games, text, or read some news. These habits are distractions that can steal your attention from your food, making it harder to

1. experience satisfaction
2. be aware of how much you’re actually eating

Distracted eating can lead you to overindulge, so try to be mindful, ensuring you realize how full or hungry you are.

Avoiding social events because of food anxiety

You don’t have to give up your social life because you’re trying to eat healthier! Avoiding social events like dinners and birthday celebrations because of your anxiety around food will rob you of quality time with friends and family. Consider these techniques to stay safe with your food choices, instead of isolating yourself out of food fear. Plan ahead!

• Pre-eat some healthy protein and salad before arriving at a party.
• Eat your foundation food first (protein and vegetables) before considering sweets.
• Don’t hang out in front of the buffet table – move away from the food.

Sugar addiction

Modern Western diets feature refined sugar in the form of snacks, processed foods, and treats. But how does sugar affect your brain? A sugar binge causes low blood sugar shortly thereafter. And low blood sugar impacts your cognitive function. You may experience brain fog or lack of concentration when your blood sugar falls too low. (Plus, we make bad eating decisions when we get too hungry!)

In addition, excessive sugar is linked with heart disease, type 2 diabetes, weight gain, and high blood pressure. (See Beating Sugar Addiction For Dummies)

You can minimize your refined sugar intake by focusing on natural, whole foods. Whole foods are higher in nutrients, fiber, protein, essential fats, and everything you need to stay healthy and strong. Plus, when you eat healthier foods, you have fewer cravings for processed sugar!

Constant snacking

Many are guilty of endless snacking, a bad eating habit especially if your snacks are high in carbs. Avoid snacking on unhealthy junk food and prioritize healthier options instead. You may go for fruit, nuts, crunchy vegetables, chemical-free jerky, yogurt, or air-popped popcorn as healthy snacks within your reach. It would help to stop stocking your pantry with junk food. If you know you shouldn’t eat it, don’t bring it into the house!

Eating too fast

It doesn’t matter whether it’s a snack or a main meal; consuming food in haste doesn’t give your brain enough time to synchronize with your stomach. When you start eating, your brain takes about 20 minutes to detect that you are full. That means gulping down your food in a few minutes could easily exceed your calorie limit before you realize you’ve had enough. Researchers have linked eating too fast to being overweight. So slow your eating pace, take smaller bites, and chew well before swallowing. Drinking water during meals boosts fullness while helping slow your eating, so keep this in mind too.

Eating late at night

Most dietitians say a late-night meal is not a good idea for people wanting to lose weight. Studies show it’s not only what you eat that matters, but when you eat it. Eating late at night can also cause acid reflux and impact blood sugar management and metabolism. If you feel hungry at night, reach for light things like fruit or string cheese. You should also avoid caffeine, as it can disrupt sleep and increase fatigue the next day.

Eating directly from of the bag

If you eat chips, ice cream, or cookies straight out of the package, you may end up unconsciously eating way too many calories. One simple tip to lose weight is to serve yourself a portion. Keeping a food journal helps too; keeping one will allow you to track your servings easily.

Get help!

You can break your unhealthy eating habits with the help of a professional nutrition coach!

Something as simple as the accountability and suggestions you get from daily reporting moves the needle a lot! Drop us a note and let’s talk about nutrition coaching options.