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5 Eating Habits to Break That Will Shed Fat Now
Habits are hard to break. This can be so deeply ingrained in your subconscious that you may not even be aware that you are participating. But these can also be the very habits that prevent you from reaching your weight loss goals. Studies say it takes about 21 days to form a new habit or break an old one. So let’s get started today!
The first step to breaking these habits is realizing they’re even happening. It’s a good idea to keep a food diary for a week or so and write down everything you eat. And then record when and where you eat. From the smallest bite in the morning to the midnight snack attack, write it all down, then check your diary at the end of the week. You may be shocked at how much you consume. Not only that, but where and when you eat can also make a big difference. Do you recognize any of the following bad habits in your food diary?
1. Eating in front of the TV: When we are multitasking, we may not even be aware that we are eating at all, let alone what it tastes like. Have you ever been watching TV while eating dinner and you look down and see that your plate is empty but you don’t remember eating everything? Make a conscious effort to sit at the kitchen or dining table to eat your meals. This works great to get the whole family together and talking.
2. Eating out of a bag: When eating out of a bag, it’s very easy to lose track of the portion size you’re consuming. There’s more in the bag so you reach for more and more and more. Pretty soon the bag is empty. Has this happened to you? Check the bag for the estimated serving size and measure it into a bowl or plate. Then you have a clear picture of when you should stop eating.
3. Snack right before bed: You should try to avoid eating anything around 3-4 hours before going to bed. The reason for this is that your body works hard on digestion during your waking hours, but when you go to sleep, the digestive system slows down significantly. This is also why it is recommended to eat your largest meals at the beginning of the day. This gives your body more time to digest everything efficiently.
4. Eating out: Although convenient, eating out can be very difficult. Portion sizes in restaurants are usually double the size you should be eating. After all, the person preparing the meal has no idea if you’re a five foot woman or a 200 pound male bodybuilder. Both get the same portion size. When you cook at home, you have complete control over not only the portion size but also the amount and type of ingredients you use. Plus, it’s more economical to eat at home.
5. Eating sugary foods for breakfast: Starting your day with some sugar is a big mistake. This creates a chain reaction that makes your body crave sweets throughout the day. And that will be hard to resist. Don’t make it so hard on yourself. Instead, indulge in a yogurt parfait made with granola, yogurt, and fresh fruit. Make a vegetable omelet or a hearty bowl of oatmeal with dried fruit and nuts. See if you can reduce or eliminate the amount of sugar in your coffee. A simple substitution will save you a lot of empty calories and set you up for healthy eating for the rest of the day.
Try to break these habits one at a time. Be patient and soon your bad habit will be a thing of the past and you will be enjoying a healthier way of eating.
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