How To Stop Eating Like Sh*t Without Enlisting Another Diet
We have all heard it before: Abs are made in the kitchen.
Personally, it's easier for me to get myself to the gym than to choose salad over pizza. However, instead of looking at eating healthier as a "diet," we should first analyze some of the bad habits we have.
If we take baby steps and focus on improving one thing about our diets, eating healthy won't be so far fetched. Here are five types of unhealthy eaters, and some ways to kick the poor eating habits you've acquired:
The Fast Food Junkie
You consider Wendy's your friend. Most of your meals take five minutes to order and five minutes to eat -- all while sitting in your car -- and you often eat a bag of potato chips for lunch.
You are a fast food junkie. More often than not, the cause for this behavior is lack of time. Meals are an important part of your day, and good food takes some time to make.
MEAL PREP. MEAL PREP. MEAL PREP. Use one of your less busy days, (preferably before the week starts) to do some healthy grocery shopping and cook some meals in advance. This way, you can still grab your lunch to go, just like you would at Taco Bell.
Try prepping at least one of your meals three times a week. In addition, take the junk food you tend to eat the most and substitute it for something healthier. An example would be eating veggie straws instead of potato chips.
If you like fast food, such as McDonald's, go to these places one less time per week, and each week try to make one less visit. We tend to crave and form an addiction to "crispy" food. In order to trick our minds, incorporate seeds into your salad and other healthy crunchy foods, such as carrots, to kick the craving.
The One With the Sweet Tooth
You lose it over frosting on cupcakes and sprinkles on ice cream. Your go-to snacks are warm chocolate fudge, chocolate chip cookies, red Skittles and yellow Starbursts.
These sugary cravings actually have to do with our blood levels. When we consume sugar, our blood glucose level increases, drops and then craves more sugar in order to be at a balanced level.
Substitute fruit, which has natural sugars, for candy or your usually sweet snacks during the day. Try eating yogurt with cinnamon and (a couple) of chocolate chips in it for dessert. Sleeping more and adding spices such as cinnamon to your food can help to balance your blood sugar level and curb your sugar cravings.
The Late-Night Muncher
You can't fall asleep; you're too busy studying or completing extra work. You're up watching movies all night long. Then, you start to get hungry, begin snacking and slowly eat the entire contents of the fridge.
If you go to sleep late, try setting a time for yourself to stop eating. Going to bed earlier also helps, but that is easier said then done. Limit and plan healthy snacks to eat after dinner or before bed.
If you are spending a late night in the office, bring snacks such as almonds to resist trips to the vending machine. Foods that contain protein and carbohydrates can help you to fall asleep.
Avoid heavy meals and stick to a single, simple meal or snack such as cereal with milk, peanut butter on toast or cheese and crackers.
Two causes related to binge eating are emotions and hunger. Before you go to grab your second or third portion of food, take a moment to reflect on why you are eating.
If it's associated with something such as anger, anxiety, depression or maybe boredom, put down the fork. More useful ways to deal with emotions are finding someone to talk to or going out to do something that will take your mind off of food.
Anytime you go to eat, ask yourself if you are are actually hungry; otherwise it will not benefit you emotionally or physically.
If you are starving and feel the need to eat everything, start planning your meals more wisely. Eating small meals more often will keep your metabolism high and your stomach satisfied. I always carry a bag of almonds, a piece of fruit or a granola bar with me.
The One Who Skips Breakfast
I don't care if you do not have time, if you aren't hungry when you wake up or if you consider coffee breakfast.
Skipping breakfast often leads to more snacking and not knowing the next time you're going to eat, especially if you have a busy day. Eating breakfast keeps a stable metabolism and provides nutrients for the body to use for the remainder of the day.
Drink water when you first wake up. Most of us are dehydrated and are unaware of it. If you do not have time, grab a piece of fruit, yogurt or a quick breakfast such as oatmeal.
If you enjoy coffee, try a smoothie for a refreshing liquid breakfast that contains more nutrients. Starting off the day by eating healthy and effectively usually makes our choices for the rest of the day better and just as healthy. Both weight control and productivity are benefits of breakfast.
The details of our diets are important. Instead of transforming the way you eat completely or trying a fad diet, focus on one area you would like to improve.
Substituting foods, meal prepping, carrying healthy snacks on hand, sleeping more and drinking more water are several tactics you can slowly incorporate into your daily routine that have positive effects on your body.