These tips will help you get rid of unhealthy eating habits.
In the never-ending quest to squeeze into last year's jeans with minimal discomfort (and tears), you've probably developed a whole arsenal of healthy weapons, like regularly weighing yourself and eating more baby carrots than you can count.
But chances are, you've got a couple of habits lurking around that aren't doing you -- or your weight -- any favors.
Here's how to break free from 10 most common bad eating habits -- and make those jeans looser for life.
- You use artificial sweeteners in everything
If you think sweetness doesn't count as long as it's calorie-free, you may want to reconsider.
A recent article published in the journal Trends in Endocrinology and Metabolism links artificially sweetened products with obesity, type 2 diabetes, and metabolic syndrome -- the same health issues associated with sugar-laden foods.
The only way to really get off artificial sweeteners is to either use less or learn to like things less sweet.
Try using one less packet each time you flavor your coffee, oatmeal, etc.
You can gradually substitute it with honey or agave nectar.
- You never drink water
Let's face it, within the beverage world, water's not very enticing.
But even slight dehydration can make your workout feel harder, not to mention lead to other unenjoyable issues like fatigue, dry skin, and constipation.
Getting in eight or more glasses a day is easier if you drink every time you eat and when you workout.
You need about half your body weight in ounces of fluid.
A 63 person needs at least 2 litres of fluid plus any amount sweated out during exercise.
- You never plan your meals
Trying to configure a healthy meal when you're hungry isn't the best approach.
Remember the saying 'If you fail to plan, you plan to fail'.
Plan your meals for the week on Sunday.
Keeping a well-stocked kitchen is the first step toward developing healthy eating habits.
Keep the following items in hand for quick meals:
- Whole grains
- Jarred tomato sauce (no added sugar)
- Fresh veggies
- High-fiber cereal
- Chicken breasts.
- You always eat while doing something else
It's easy to lose track of how much you've eaten when you're not focused on the food in front of you.
Instead of snacking while standing in the kitchen or while watching TV, prepare a healthy snack and then sit down.
Choose a protein like Greek yogurt and berries, a few whole wheat crackers with a little peanut butter or few grapes.
Then pick it all up and walk out of the kitchen with only your snack.
- You skip meals when you know you're going to eat something indulgent
Starving yourself all day in preparation for a party at night isn't a good way to save calories and will more than likely backfire.
Skipping meals is a sure way to wind up overeating, no matter how well intended.
The indulgence you planned ends up becoming a lot more calories than you might have ever thought.
Instead, stick to your regular eating schedule. You can still indulge, but will be less likely to overdo it.
The article is written by Dr Manoj Kutteri, Wellness Director at Atmantan Wellness Centre.
Photograph: Kind Courtesy Rose Bertram/Instagram