5 Ways to Make Health Eating Habits Stick
We have all been there. Logging calories, tracking our diet perfectly, feeling our pants get looser…. And then someone brings donuts into the breakroom in your office. One donut turns into two, then before you know it, you are back to ordering French fries instead of a side salad!
This happens to all of us. Luckily, going off track once in a while is OK, especially if you have healthy eating habits. According to a 2009 study, the European Journal of Social Psychology states that it can take anywhere between 18 and 254 days for a person to form a new habit! Thankfully, there are some easy ways you stick to healthy eating in your daily routine.
#1 Be realistic! Know what you like and don’t like.
When you are trying to eat healthy, the best way to stay motivated is to eat what you like. Changing your lifestyle does not mean that you need to eat a bowl of spinach with every meal to stay on track. That is torture. Trying new things is key. The internet is a great resource to find new recipes that incorporate healthy eating. Pinterest is a great site to use to find healthy recipes for your favorite foods! For example: this protein packed mac and cheese looks amazing. Click here for the recipe!
#2 Make sure you are nourishing yourself.
A lot of people think that diets = eating less. That is actually not the case. Depending on your healthy goals, you most likely need to eat more foods! If you opt for a protein packed breakfast rather than a granola bar, you will be fuller longer, and this will help you avoid those donuts in the break room. Balance is the key here. If you are interested in learning more about this, you can read a study titled Consuming pork proteins as breakfast reduces the feelings of hunger before lunch by clicking here.
Check out this awesome healthy breakfast!
#3 Be kind to yourself. “All or nothing” is not how it works.
Something that we all have in common is that are all human. We are full of complex thoughts and feelings. The “black and white” mindset of “eating one bad thing ruins my progress” can be harming you rather than helping you! So, let’s say you do eat a donut in the breakroom. So what? That was one meal you indulged in. That donut does not mean you should have a milkshake and hamburger for lunch because your “day is ruined.” If you allow yourself pleasure from the foods you eat, you are more likely to continue practicing healthy habits and eating in moderation.
#4 Have a game plan.
Here is a secret: You don’t have to miss out on social gatherings just because there won’t be healthy options. If you go into these events with a plan, they will be way less overwhelming! Having a movie night with friends? Find healthy options here. Going to a buffet? See if you can find the calories online. If you cannot, use your best judgement! Opt for the salad bar and maybe five or six French fries. Headed to a birthday party? Have that slice of cake! Know that you are going to have it, so you don’t feel overwhelmed. You can also eat before any outings to stay full and avoid eating unhealthy appetizers. But don’t forget #3! (Allow yourself pleasure from foods once in a while!)
#5 Be mindful.
Mindfulness can improve many parts of your life, but it is especially beneficial when it comes to eating. To some people — this may sound strange. Who wants to really focus on eating broccoli? I get that! There is a little more to it. When you eat, use it as an opportunity to clear your mind. Chew slowly and enjoy your chance to relax and nourish your body. Mindful eating also means eating when you are hungry, and not eating when you are not hungry. Paying attention to these cues will be helpful to make healthy decisions! Tips for mindful eating can be found here.
Now that you have the five tips, there is no doubt in my mind that you will succeed on your health journey. Any time we set a goal for ourselves, we know that there are high and low points of success. When it comes to forming healthy habits, as long as you are trying, you are succeeding!
