6 Easy Food Habits to Adopt for Better Results

vainayaki
Apr 30, 2015
5 min read

We all know that choosing the right foods to put in our body is important in maintaining good health. Food is our fuel, and can be medicinally beneficial when we allow it to be.

But let us not forget that how we consume, or our behaviors and habits with food and our eating frequency, affects us just as much as the what.

So, I want to share a list of the most common food general food tips I find myself giving clients. Those who have got on board with these things that have seen improved body composition esp. for those seeking weight loss, and improved energy level throughout the day, to name a couple benefits. Perhaps you already have a good grasp and apply one or more of these, in which case, kudos to you and read on to the next one.

1. Planning ahead

My college track coach would whip out the saying every year in his nutrition lecture– "failure to plan means planning to fail". It may sound like a burdensome chore to those with a busy lifestyle, but it doesn’t have to! It can be as simple as getting some deli meat and lettuce next time you are at the grocery store to cover you for a week of lunch wraps with some mustard …or maybe throwing tonight’s dinner leftovers in a container for tomorrow’s lunch.

When you are trying to make better food choices, having something you already took some time to prepare ahead of time will make you less likely to reach for whatever is convenient later, which may not be your most ideal choice. Let’s be honest, when you are hungry right now in the midst of a long day or short food break, going the extra mile likely isn’t happening, and if someone around you is ordering a food for everyone you're normally trying to stay away from, hangry you may likely take it.

Or else, some of us forget to eat meal(s) altogether when we are really deeply focused in on something for a long time or too busy during the day to grab food. Being under-fueled affects mental and physical performance, whether or not you feel the hunger in the moment.

You get it. Prep ahead of time. You'll have food you want by your side right when you need it.

Some find that it works for them to cook one or two days/week for food they can easily reach for and pack with them for the whole week's meals. And they spend much less money than buying pre-packaged food on the go everyday.

2. Replacing bored or nervous eating

How often do you eat when you are not actually hungry? Munching or continuously snacking throughout the day simply because it is available. Now, a snack or two between meals can be healthy, and I often recommend it to people. That is different from overdoing it or having it become a mindless and restless habit. For some, nervous munching can be a crutch when under some pressure, or else something to do to occupy oneself out of boredom, especially when snack foods are always sitting out throughout the home. Many of us are guilty of this at some point, and can end up eating more food, or more "junk" foods than we intend to. Obviously this can have a negative impact on your health if it becomes a chronic habit.

Next time you are about to reach for those chips, ask yourself without negative judgment why you are eating. If not out of hunger, have something to replace this action with. Breaking unwanted habits is most effective when we have something to do instead, rather than just focusing on restraining. Maybe take yourself through a short exercise routine, or sit, destress and meditate for a minute. Exercise has been shown to dispel bored hunger. Keeping snack foods in the cupboards rather than sitting out throughout the home can also be helpful if you tend to snack whenever something is in plain view. If you're bored and craving some connection, call up a friend and say hey. Find something(s) that works for you.

3. Cut it in half

In other words - portion control. Eat foods you like, but if this issue applies to you, lessen how much of them you eat if you know you often consume more than you need to dispel your hunger. This can mean not getting as many helpings, or maybe taking smaller portions or filling a smaller plate than you typically use. Maybe half is a larger cut than you need. Be honest with yourself. According to Ayurveda and other schools of medicine, eating until you are two-thirds full is ideal - not hungry and not stuffed. This is a good gauge.

4. Catch those Z’s!

Sufficient sleep affects us in many ways, one of them being our appetite and diet. The balance of hormones regulating our body's functions is influenced by sleep.

When we have less than adequate sleep, the body produces more ghrelin, a hunger hormone secreted in the stomach. At the same time, leptin, the hormone secreted by the fat cells to suppress hunger, is underproduced when we are more sleep deprived.

In other words: more hunger + less hunger suppression. Perhaps this is our body’s way of making us eat more to obtain energy we may be lacking from sleep shortage. Make sure you catch those Z’s!

5. Timing

Our metabolism is at its slowest later in the evening, especially the few hours before we go to sleep. Eating your last meal earlier rather than later can help minimize how much of it you store as body fat. Some of my clients set a time for themselves that they will not eat after at night. Many of us have schedules that do not allow us to come home or eat a good dinner before late at night, in which case I advise planning ahead to make or get something substantial that you can eat while still out or on the go. This way, when you do finally have time to sit down and veg, you are not as hungry and will not need to eat so much later.

6. Mindful eating

The practice of mindful eating is something also covered the popular author Deepak Chopra, MD. We are commonly eating food on the go or in a hurry, or while watching TV or talking, not really enjoying it fully. Try eating a meal by yourself in silence once a week and really being present, taking in and paying attention to every bite. Take in the smell of the food, observe all the flavors you taste as you chew. Put down your utensils between each bite and really enjoy and notice the flavor and texture rather than being in a hurry to spoon in the next bite.

Listen to your body telling you how full you are as you eat. Studies have shown that slowing down the pace of eating has been shown to help people not overeat and get more enjoyment and satisfaction from food. There is a 20-minute delay in our body’s hormones signaling to us we are no longer hungry. And food is a pleasure, so why not enjoy it to the full potential?