I am sure that I am not alone in having my share of bad habits. It is easy to develop habits, especially bad ones because they don’t take much effort. For example if you go out to breakfast on Monday morning and order a donut and coffee and then again on Tuesday morning you order the same, probably on Wednesday morning you will order it again too. It’s an easy (not healthy) habit to pick up. If you want to break this habit, because you see the tire forming around your waist, it’s a bit harder to do. When going out for breakfast on Thursday, you have to be very mindful in your efforts to order coffee with scrambled egg whites and fruit and then continue this order for the next several days. Breaking bad habits is no easy task. But breaking unhealthy habits can make a difference, especially when we are talking about your weight. Here are some tips to follow:
Don’t eat while you watch TV (or use your computer). If you aren't moving, I bet there's a good chance you're also nibbling on something. Break the bad habit of mindless eating.
No sugar — except what's naturally found in fruit. If you want something sweet, eat fruit. Otherwise, stay away from sugar and sweetened foods, including table sugar, brown sugar, honey, jam and jelly, candy, desserts and soda. Alcohol also counts as a sweet. Keep in mind that many artificially sweetened foods like candy, cookies, cakes, ice cream and yogurt can still pack lots of calories. Relying on fruit to satisfy your cravings is a healthier, lower-calorie habit.
No snacks except fruits and vegetables. Common snacks typically have a lot of calories and little nutritional value. Stay away from packaged “healthy snacks”. Typically they are loaded with salt and hidden sugar. If you're hungry between meals, eat only fruits and vegetables and nothing else. Make your own healthy chips (like sweet potato chips or kale chips or homemade dried fruit). Snacking on healthy fruits and vegetables a couple of times a day can help you manage your weight. Stock your home with a variety of ready-to-eat vegetables and fruits.
Moderate meat and low-fat dairy. Try to limit your total daily consumption of meat, poultry and fish to 3 ounces — the size of a deck of cards. If you consume dairy products, use only skim milk and low-fat varieties, and consume them in moderation — about two servings daily.
Changing habits is challenging, but with determination and will and confidence and the right strategies, you can succeed!