Many people struggle to get started when they’re advised to improve their Nutrition habits. Here are some tips that can help us achieve sustainable positive change.
First of all, to make dietary changes, it is important to take a step-wise approach. Every week, one or two small changes will result in more sustainable change than attempting to make any drastic changes at once.
Step 1. Make a list of your Eating Habits
Note every single thing you eat literally every day, whether it’s healthy or not! This will help you figure out your nutritional habits and give you the opportunity to carefully improve it.
“Many pre-packaged foods like sauces, marinades, and spice mixes can all contain elements you don’t want to ingest, just like ready-made meals and snacks”. Crisps, pretzels, etc.
By paying close attention to the food types and amounts you eat, you will start to have better control over your hunger and the food types and amounts you eat. Therefore, this will help improve your nutritional habits.
Step 2. Replace those unhealthy habits with new, healthy ones
For example, you may realize when you reflect on your eating habits that you eat too fast when you eat alone. So make a commitment to share lunch with a colleague every week, or have a neighbor over one night a week for dinner.
Other strategies may include placing your fork between bites or minimizing other distractions (i.e. watching the news during dinner) that may prevent you from paying attention to how fast — and how much— you eat.
Step 3. Eat Mindfully
Eating attentively is a phrase that gets thrown around quite often, but if you start to understand what it actually means, you will understand why doing so is so important.
Just as many people just eat food or exercise, eating attentively is a practice that allows you to control food intake and hunger instead of being controlled by hunger and the temptation to finish your meal.
Of course, this works in conjunction with food tracking, but having a better understanding of how to eat intuitively for your own body will allow you to have real control over what you eat and how much you eat.
Step 4. Exercise is the key
According to Harvard, “Whether you’re 9 or 90, there’s plenty of evidence that exercise can improve your health and well – being, but for many people, more active pursuits have been replaced by sedentary pastimes like watching TV, surfing the Internet, or playing computer and video games.”
- Reduce the likelihood of heart disease.
- Exercise reduces the chances of dying from it for those who already have heart disease.
- Reduce your risk of developing hypertension and diabetes.
- Reduce your risk of colon cancer and some other forms of cancer.
- Improve your mood and mental functioning.
- Keep your bones strong and healthy joints.
- Help you maintain a healthy weight.
Step 5. Persistence: Don’t Give Up
As it can be boring and tiring to try all these things, keeping your cool is important for you— and not using dessert as a reward for a clean plate. Aston University research shows that using food as a reward can unintentionally teach your body to rely on food to deal with emotions.
Keep this in mind, as you might know, “A River Cuts Through Rock, Because Of Its Persistence.”
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