Here are 6 steps to help you get rid of your bad eating habits and create healthier ones as well.
1. Make small changes in your diet:
Start each day with a nutritious breakfast.
Get 8 hours of sleep each night.
Eat your meals seated without distractions.
Eat more meals with your family.
Eat when you are really hungry.
Try lower-fat dairy products.
Make sandwiches with whole-grain bread and stop eating mayo.
Eat a nutritious meal or snack.
Limit alcohol to 1-2 drinks per day.
2. Become More Careful:
One of the first steps is you need to be more careful about what you are eating. “Read food labels, become familiar with lists of ingredients, and start to take notice of everything you put into your mouth,” says Gans.
3. Make a Plan; Be Specific:
To stay healthy you need a make a specific plan and include fruits in your diet. You need to have a piece of fruit to work every day for snacks, stock up on cereal and fruit for quick breakfasts, and go to the gym on the way to work three times a week will help in this regard. “To say ‘I am going to work out more,’ won’t help you,” says Gans. “What will help is thinking about when and how you can fit it into your lifestyle.”
4. Make a New Mini-Goal Each Week:
These mini-steps will eventually help for a major change. For example, if your goal is to eat more vegetables, tell yourself that you will try one new each week until you find something really enjoyable. You can try topping your lunch sandwich with cucumbers, carrots to the muffins for breakfast; or topping the dinnertime pizza with sun-dried tomatoes and mushrooms.
5. Be Realistic:
Don’t expect too much from yourself so soon. It takes nearly a month for any new action to become a habit. Slow and steady wins the race so you need to be focused.
6. Practice Stress Management:
“Focus on dealing with stress through exercise, relaxation, meditation, or whatever works for you, so you don’t fall back into those bad habits during periods of stress or use food to help you cope with the situation,” advises Foreyt.