Breaking Bad Eating Habits, overeating cravings & binge eat

Breaking Bad Eating Habits, overeating cravings & binge eating
Just one more bite, another crisp, a spoon of ice cream, a soda…Sounds familiar? Actually, none of these foods are needed by us. We want them because they give us comfort, they are familiar, they taste good and we don’t even notice when we progress from just one extra slice of pizza to four.
It is not just willpower or a lack thereof, that makes us overeat and gain weight. Sometimes, it is that sneaky bad habit you developed without even realizing it, like dashing out the door some mornings without breakfast or munching chips in front of your favorite TV show. The next thing you know, one little bad habit can equal out to a lot of weight gain.
So, here are 10 tips that helped me change my bad eating habits.
1. Change your attitude and learn to control your thoughts.
This step is, in my opinion, a CRUCIAL step for dieting and changing eating habits … and in fact for everything in life too. We are creatures of habit and changing them is harder than one might believe. Be mindful of which direction your habits are pointing and start changing your mindset to one of investing in your health and well-being. But how can you facilitate this process?
1.1 Have realist goals
Telling yourself that you will never have your favorite foods again, for example, is not only unrealistic, but it may also set you up for failure. Depriving yourself will only make you want the forbidden food more and may cause you to binge. Making room for appropriate indulgences here and there will teach you self-control and keep you from feeling resentful of your new, healthy lifestyle. Being able to enjoy a small portion of a homemade dessert or indulging in a favorite holiday dish is part of having a healthy relationship with food.
1.2 Don´t compare yourself with others
When we compare ourselves to others, we’re led to focusing on what we do not like about ourselves. Comparisons of weight and size, no matter how big or small our bodies are, shift our attention away from accepting, caring, and valuing who we are. Remember that your main motivations should be to get happier, and healthier … and not to lose 20kg in 1 month. Focus on how you feel rather than how you look.
1.3 Be consistent
Yes, it is hard for a while, but your brain soon adapts to new habits until they start to feel natural to you. According to a study published in the European Journal of Social Psychology, “it takes more than 2 months before a new behavior becomes automatic”. It is all about conditioning yourself to a new, positive way of thinking and remember that living a happier, more positive life starts with the habits we choose to form.
2. Diet is more important than exercise
As we all know, exercise is very important for us. It improves our metabolism, our mood, our energy levels, helps building muscles and strong bones, promotes blood flow, reduces the risk of chronic disease, amongst many others. However, it also increases our appetite and we end up eating a lot more than we need. Also, there is a mindset where people think that if they go to the gym, they can fill themselves with a huge plate after. In fact, people think they burn more calories than they do. For example, for an average person, walking for 20min at a normal pace, burns approximately 80-120kcal. To put this into perspective, 100kcal corresponds to a large apple. So, do not fool yourself and be careful with what you eat before and after exercising.
3. Increase the quality of your food
Quality food means real, minimally processed, food that your body knows how to digest and use as fuel. It is usually slow-digesting, nutrient-dense, and leaves you feeling full and energized. It usually does not contain or is very limited in, preservatives, artificial flavors, colors, refined sugars, hormones, and antibiotics.
⚠️ Remember that food high in fats, salts, and sugars as cakes, biscuits, fried savory snacks, pies, pastries, and sugar-sweetened soft drinks are not needed in the diet so if you include these, eat them less often and in small amounts.
❓Did you know that… Most of our salt intake comes from processed foods rather than salt added during cooking or at the table, so always check food labels! Adults should eat no more than 6g (1 teaspoon) per day and children should take even less.
3.1 Fill your plate with vegetables and fruits with different colors
Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories but lots of fiber and their high-water content gives them low energy density, making them very filling.
3.2 Opt for complex carbohydrates
Carbohydrates are not all the same. It is important to distinguish between simple carbohydrates and complex carbohydrates:
- Simple (or fast-absorbing) carbohydrates – They have a remarkably high glycaemic index, are low in fiber, and promote inflammation and diabetes. Simple carbohydrates are, for example, pasta, white rice, white potatoes, white bread, and sugar.
- Complex (or slow-absorbing) carbohydrates – They have a lower glycaemic index and are rich in nutrients and fiber. Among them, are whole grain pasta, brown rice, sweet potatoes, quinoa, cereal bread, legumes, vegetables, and fruit.
3.3 Don´t look at fat as an enemy
For decades, fat has been labeled the ‘bad guy’ in diet and nutrition. It is true that fat is the most energy-dense nutrient and carries more than twice as many calories as the same weight of pure carbohydrate or protein (1gr of fat = 9kcal; 1 gr of carbohydrates = 4 kcal, 1 gr of protein = 4 kcal).
However, fats have many vital roles, including helping to absorb and transport fat-soluble vitamins (that is, vitamins A, D, E, and K) around our body, protecting our organs, and insulating us to keep us warm. ⚠️ Fat is not the problem. The problem is the amount and the type of fat you consume. Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) like nuts, seeds, avocados, dark chocolate, and olive oil.
4. Go organic! (where possible)
Organic products are produced without synthetic inputs such as pesticides and chemical fertilizers; that do not contain genetically modified organisms; and that are not processed using irradiation, industrial solvents, or chemical food additives.
It´s true that these products tend to cost more but, would you rather save some money and feed your body with pesticides or pay a few extra dollars for a cleaner, healthier body?
5. Get Blood tests and avoid foods that may be harmful to you
Some diseases do not show up symptoms until it is too late. Besides, you can reduce healthcare costs over time by avoiding costly medical services. Get blood tests to be aware of any important factors that may contribute to your weight gain or to your discomfort, such as thyroid, testosterone, or low levels of vitamin D.
6. Don’t drink calories
While most people know they should avoid sodas and milkshakes, many do not realize that even drinks advertised to boost athletic performance or to improve health can be loaded with unwanted ingredients.
Sports drinks, coffee beverages, and flavored waters tend to be exceedingly high in calories, artificial colorings, and added sugar. Focus on hydrating yourself with water or green tea to minimize the number of calories you drink throughout the day.
Human beings are 80% water. Dehydration of just 2% weakens your ability to perform tasks that require attention, memory, and physical performance. Before leaving home, take a bottle of water or tea to work and drink it during the day.
⚠️ Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much! Keep in mind that, fruit juices are rich in nutrients but low in fiber and are sources of sugar and liquid calories!
7. Avoid places that trigger food cravings
Do you always want to eat popcorn every time you go to the movies? Does going to your mother’s / grandmother´s house always make you want to eat her homemade pie? Do you eat ice cream every time you go to the beach?
Know the people, places, and things that fuel your cravings and plan ahead for your vulnerable times. If you have to go to those places, eat a light protein-rich snack and bring your new healthy and conscious brain with you. Proteins help to balance blood glucose levels and reduce food cravings. Besides, digesting protein burns more calories than digesting foods with a high content of simple carbohydrates. However, be careful not to eat too many proteins as these can stress your kidneys too much and promote inflammation. The recommended healthy amount corresponds to 0.8 g / kg/day. (Eating a light protein snack can also be applied if you are feeling hungry between meals).
8. Shop Smart
Good nutrition starts with smart choices in the grocery store. But who has time to read all the food labels and figure out which items are the most nutritious and the best buys? Grocery shopping can be a daunting task, simply because there are so many choices. But with a little guidance, healthy choices are a cinch to find in any supermarket.
8.1 Plan ahead your meals
Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes but, saves time in running back to the store for missing ingredients.
8.2 Avoid going to the supermarket hungry
Being hungry amps up your desire to acquire things. An empty belly often results in impulse purchases that may not be the healthiest.
8.3 Spend most of your time in the outer aisles of the store
Normally, this is where fresh foods like veggies, fruits, whole grains are. Look for local, biological, organic, and seasonal products. Avoid the confectionery, snack, biscuit, and soft-drink aisles. Walking down them will only tempt you to add these items to your shopping trolley – give them a miss.
8.4 Buy frozen vegetables
Vegetables destined to be “frozen” are harvested at a time when their freshness and nutritional value are optimal. These vegetables are blanched, a cooking technique that partially cooks food, and then, frozen. This preserves their nutritional value, kills off the bacteria, and stops it from spoiling. Fresh vegetables are often transported great distances after harvest, which makes them less nutrient-dense than frozen vegetables. So, if you do not have access to quality raw fresh vegetables, then frozen may be a better choice nutritionally speaking.
9. Sit down, eat slowly, and enjoy your food!
Your brain may take a while to register that you have had enough to eat. Some studies show that chewing your food more thoroughly and slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
Also, if you are trying to lose weight, consider eating on smaller and vibrant, and colorful plates. If you use a smaller plate, the same amount of food looks bigger, so you’re basically tricking your brain into feeling fuller with less total food. On the other hand, people eat less if there is a higher contrast in colors between the plate and the food. For example, if you eat pasta using a dark blue plate, the pasta will “stand out” more and you will probably eat less than using a white plate.
10. Know your recommended calorie intake and count your calories
As my father says: “You can’t manage what you don’t measure”.
Counting calories can help you lose weight by giving you an overview of what you eat each day. This can help you identify eating patterns to modify, keeping you on track to reach your goals.
However, after some time, it can become tedious and some people get so involved in the numbers, that they stop enjoying eating. My suggestion is that you count your calories for a short period of time, effectively training yourself at it, so you can be more conscious about the amount of food you “can” eat. Also, you would be surprised by how many calories some foods/ingredients have!
These days, counting calories is very easy. If you are interested, there are many useful websites and apps that help you log your meals and track your intake:
- Fat Secret
- My Fitness Pal
- Cro-no-meter (this is the app that I use for my recipes)
Note: If you are thinking about losing weight, I advise you to be accompanied by a health professional.
And that was the end of “Breaking Bad Eating Habits, overeating cravings & binge eat”. I am sure that if you listen and respect your body, you will reach your goals. Let me know what you think! Do you know any more tips? Do you agree with all these tips? Are you happy with your current weight? Do you have a good relationship with food? Do you count your calories? Comment below! I love reading your feedback!