About six years ago, I lost more than forty-five pounds after menopause. For the first time in my adult life, I have maintained a healthy weight for more than a few months. In the past, I had gone on diets and lost some weight only to gain it back plus more. Below are my best tips for breaking bad eating habits that may be sabotaging not only your looks but your health as well.
If junk food is never purchased or brought into your home, you won’t be tempted to snack on it during a weak moment. Sugar and sweeteners directly contribute to many health problems. Sugar, fat, and salt are highly addictive. It may take a couple of weeks to break your addiction, so you may get a headache or a cold as your body adjusts to the withdrawals.
I have breakfast every morning a couple of hours after getting up. That is the most important meal of the day. If you skip it, that donut in the office will seem like the most important thing in the world to you at about ten ‘o clock. Eating breakfast helps me to be much more disciplined about all the food I eat during the rest of the day. Breakfast also boosts your metabolism.
Place your food on a small plate and sit down to enjoy it only at regular meal times. Don’t read the paper, watch TV or look at your phone while you scarf something down. I don’t count calories or measure my food, but I do use a small plate (about the size of my outstretched hand) and never go back for seconds. I often don’t even finish what is on my plate because I take small bites and put my fork down often and thoroughly chew my food, which allows time for me to realize I am getting full. Make mealtimes a relaxing few minutes where you calmly enjoy your food. Never stand over the sink or at the open door of the fridge to graze. You will eat much more than you think and you won’t even remember what you ate. I do not snack.
Food Is Fuel
Don’t think of food as entertainment or a reward. It is fuel for your body and mind. Always eat a small amount of the healthiest foods available to you. When we eat out or in someone’s home, the options are not always healthy. I will have a taste (not a whole serving) of something decadent such as desert or a croissant on occasion, but about ninety percent of the time I eat natural, clean and healthy foods. Don’t think of this as a diet. It is the way I wish I had been eating all of my life. My health problems went away after about four weeks of changing my food choices. What we eat and how much we eat has a direct effect on all aspects of a healthy body and brain. This is the most important tip I will ever share with you.