How to Break Bad Eating Habits

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How to Break Bad Eating Habits
For anyone who is ready for a change! Megan
Shincarick
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If you are a Serious Snacker

• You are probably overeating.
• Small snack between meals is fine.
• What snacks you chose are
• just as important as when you
• eat them.

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The Fix

• Allow two small snacks a day
• between 100 and 300 calories

Suggestions Whole grain crackers, handful of
nuts, baby carrots.
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If you are a Mindless Muncher

• TV makes you spaced out and more prone to eating.
  
• Those who eat in front of the TV take in 20-60
  more than if they were to
• eat in a focused
• environment.

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The Fix

• Figure out what triggers your mindless eating.
• Make an effort to change this behavior.
• If you enjoy eating while watching TV, portion
  out snacks.

Suggestions Dry whole grain cereal, popcorn.
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If you eat your way out of a bad mood

• It may feel helpful at the moment, but feeding
  into your fears or frustrations can lead to a
  cycle.
• It seems to work because most people crave carbs
  with produce tryptophan that makes serotonin, a
  temporary mood enhancer.

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The Fix

• Before running to the kitchen stop and think
• Try mixing it up by calling a friend or going for
  a walk.
• Opt for a nonfood pick me up.

A nonfood pick me up can be anything that doesn't
involve food.
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If you are Mindful during the Week and Mindless
on the Weekends.

• Weekend free for alls are an easy way to blow all
  of your hard work during the week.
• It is an easy way to leave those last five
• pounds on your body.
• Consistency is key when sticking to a weight loss
  plan.

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The Fix

• Strategy is the key when planning your
• weekend activities.
• Eating small meals before going out or offering
  to be the DD can help limit calorie intake.

A diet or a change in eating habits doesn't mean
you need to stop living your life.
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If your Meals come in Convenient Little Cans,
Bags or Boxes

• Lurking in your precious little prepackaged,
• caned foods are unhealthy sources of fats,
  sugars, salts, and excess calories.
• Never fall for those low-fat soup slogans
• because they can pack in about half of your
• daily sodium intake.

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The Fix

• Negative connotations can not be given to all
  prepackaged foods, just the wrong ones.
• There are smart options but you must be mindful
  of the sodium and calorie intakes.
• Labels are the easiest ways to chose those that
  will be most beneficial to you.

Try pairing them with a fresh salad or a side of
veggies for a homemade dinner.
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In you Eat on the Run

• Eating on the go, whether is be walking, driving,
  biking or on a scooter, means you are probably
  not paying attention to what is going in your
  mouth.
• This is a common cause of being dissatisfied or
  even be the culprit or your upset stomach.

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The Fix

• Build a schedule that includes your meals and
  your snacks, even if that means setting those
  little reminders on your cell phone.
• Stock nuts, low-fat granola bar or dried fruit in
  your desk, in your purse or even your pocket.

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If you are a Speed Eater

• Tossing back food is an easy way to sign you up
  for stomach problems.
• Excess air is taken in which will lead to
  bloating and nobody wants that.
• You also may not be chewing your food which is an
  important part of the digestive process. Saliva
  breaks down food and when you are not allowing
  this to happen you end up with indigestion.

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Speed Eater.

• Another down fall of the eating sprint is that
  your brain is not able to recognize when you are
  full.
• If you are just shoving food in your mouth it is
  likely that you will consume about 10 more
  calories than if you were to slow down.

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The Fix

• Avoid finger foods and try to eat from a plate.
• When using a plate and utensils, you are able to
  control the time between bites.
• It also allows time to take a drink in between.

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If you skip breakfast.

• Overnight your blood sugar drops and by not
  eating breakfast you are setting yourself up for
  a miserable day.
• Studies have shown the cognitive skills and
  memory improve after you have fueled you brain
  with a fulfilling meal.
• Other studies have shown that those who skip
  breakfast tend to eat more calories throughout
  the day. Adding that morning meal may also help
  you to maintain your weight or even kick start
  weight loss.

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The Fix

• Breakfast doesnt have to be a sit down, six
  course affair but should occur about and hour
  after you have woken up.
• The aim is about 250-400 calories and including a
  serving of fruit, some grain, and a protein.
• Easy to make meals are as simple as instant
  oatmeal

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If you are a Sugar Fiend

• A snickers bar, some skittles or other sugary
  fixes may seem like they give you a burst of
  energy but it will soon be followed with a
  post-sugar slump.
• Those are actually providing you
• with empty calories and no
• nutrients.

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The Fix

• It doesnt have to be a complete ban on your
  sugary treats
• Better choices unsweetened dried fruit, or dark
  chocolate peanut MMs.
• Another look out is for unsuspected foods such as
  bread, cereal and yogurt that have hidden sugars
  in them.
• Search for sugar free or reduced sugar
  alternatives.

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Megan Shincarick

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