Strategies to Break Unhealthy Eating Habits
It may be obvious to many of us, but eating is among the most important things we do every day.
It's how we fuel our bodies and give ourselves the energy we need to go about our daily lives, but it's also how we spend time with loved ones, connect to strangers and help give ourselves boosts to things like our moods and our immune systems.
However, you may develop unhealthy eating habits that you likely don't even notice. Here are some bad habits to be aware of and what to do about them.
Needing to Feel Full
The need for satiety after eating is natural. In fact, when your stomach is full, it sends a signal to the brain, which then triggers the feeling of fullness. However, it may take these signals some time to process, causing you to overeat and feel bloated.
EvergreenHealth dietitians shared that it can take up to 45 minutes for your brain to recognize that your stomach is full. To avoid overeating, serve yourself one portion and wait at least 20 minutes before deciding whether to go back for more. This helps give your body time to catch up. But how do you know when you feel full? It can help to practice conscious eating, which leads to our next bad habit.
Quick & Mindless Eating
Perhaps you've never heard of the term "conscious eating" before, but it's among the most popular pieces of advice for healthier (and happier) dieting. EvergreenHealth's Chief Bariatric Surgeon and Bariatric Surgery Medical Director Dr. John Dockins, FACS, FASMBS, lists conscious eating among the top six strategies to stick to your nutrition goals.
Eating too fast or eating without paying attention to the foods you are consuming can keep you from feeling satisfied and lead to overeating. A couple steps you can take to practice conscious eating are:
- Sit down while you eat
- Chew each of your bites well
- Pay attention to each bite
To get started, give yourself at least 20 seconds to chew each bite or count the number of times you chew before swallowing.
"Grazing" or the Need to Snack
Do you ever find yourself constantly reaching for a snack throughout the day? Snacking isn't always an unhealthy habit since it can help you not overeat when you do find time to sit down and have a full meal. However, it's important that you snack on nutritious foods and can lay off the snacks when you don't need one. Some ideas for a healthy snack include:
- Whole fruit
- Nuts and seeds
- Raw veggies
- String cheese
- Non-buttered popcorn
Late-Night Munchies
While there may be some minor benefits to eating shortly before going to sleep at night, the risks likely outweigh them. The Sleep Foundation says that experts recommend avoiding eating at least 2 hours before heading to bed.
Eating too close to bed can cause heartburn, gastroesophageal reflux, acid reflux and poor sleep. If you are struggling to avoid eating too close to bedtime, there are a couple strategies that may help:
- Create a Routine: Having a consistent dinner and bedtime routine is not only good for your health, but it also helps ensure you've eaten enough to stay satisfied through the night and sets a clear time to stop eating.
- Try a Light Snack: If you are feeling hungry in the evening, reach for a light snack instead of a full meal. Appropriate snacks are similar to those in our snack note above, but you can also try foods or drinks with melatonin like milk or tart cherry juice.
Eating Out or Poor Meal Planning
If you fall victim to the pull of takeout, you are not alone. EvergreenHealth's Keria Madow, MSW, LICSW, with Perinatal Mental Health Services says meal planning is one way she keeps from eating out too much.
A recent study in the National Library of Medicine showed that eating out led to higher mortality rates, including deaths caused by cardiovascular disease and cancer. While researchers aren't calling for everyone to discontinue eating out, the research suggests limiting eating out to once a week for better health.
Meal planning, which can be as simple as writing down every meal each day Sunday-Saturday at the start of each week, is a great way to avoid overdoing takeout or dining out.
