This is the time of year when the food is flowing, and diets go off the rails. Between parties and holiday gatherings, it is difficult to maintain a healthy schedule. Developing healthy habits can help you stay on track during the holidays and all year long.
Healthy Habit #1: Avoid Hunger
When hunger strikes, it can lead to overeating, poor food choices, difficulty concentrating, irritability, and increased risk of unhealthy eating habits. We have all been there. Stay ahead of hunger with this easy Blueberry Baked Oatmeal recipe. It offers a 120- calorie bite that contributes to a quick breakfast or a filling snack.
Healthy Habit #2: Don’t Overthink your Meals
Most people eat the same foods or a variation of the same menus day to day. Make a standard shopping list that you can add to week to week. Include these Banana Overnight Oats are a nutrition bend of oats, bananas, and creamy Greek yogurt. Add this make-ahead breakfast that is rich in fiber and taste to YOUR repertoire of meals. Simply mix, refrigerate, and enjoy in the morning – or anytime of day.
Healthy Habit #3: Don’t Overdo “Diet” Foods and Beverages
Many dieters get stuck on using diet foods, sugar substitutes, diet sodas, and other calorie-reduced items that aren’t necessarily contributing to a healthy diet. Studies show that diet foods may even make it harder to reduce cravings for sweets, so use “diet” foods sparingly. Pick up a piece of fresh fruit or enjoy this Holiday Dip and Veggies.
Healthy Habit #4: Don’t Make Food Your Best Friend
Many people who have weight issues may suffer from emotional eating. To combat emotional eating, practice mindful eating. Eating mindfully will help you recognize when you are truly physically hungry and when emotions are taking over.
Healthy Habit #5: Don’t Try to be a Perfect Eater
An all-or-nothing approach to eating is too restrictive and unrealistic. Instead of thinking of a strict eating plan that doesn’t fit your lifestyle, focus on strategies that you can realistically live with. Nobody is perfect every day.
Healthy Habit #6: Find a Support System
Friends and family may or may not take your nutrition efforts seriously. Explain your goals and ask for support. Hopefully, you will have a built-in support system to turn to when times get tough. If you can’t find someone in your real life to support you, use online weight loss support networks.
Healthy Habit #7: Look for Healthier Alternatives to Favorite Foods
Diets won’t work for the long run if you deprive yourself of all your favorite foods. The longer you restrict yourself from favorite foods, the more you will want them. If you plan for occasional indulgences, you can enjoy them. And while you are at it, explore healthier options. For example, this Apple Crumble offers a warm and cozy blend of spices without all the guilt of apple pie.
Healthy Habit #8: Don’t Expect Too Much, Too Soon
Chances are, you didn’t gain 10 or 20 pounds in a month; so don’t expect to shred them in a matter of weeks. Regardless of what you see on TV or read in magazines, weight loss is a long, often slow, process. Your job is to enjoy the journey of healthy eating and exercise and not get too focused on the scale.
Healthy Habit #9: Don’t be a Distracted Diner
Multi-tasking while you eat is a bad habit that can pack on the pounds. There’s significant research showing that adults and children who have the most screen time are more likely to be overweight or obese. Power down and focus on your food.
Healthy Habit #10: Try Not to Eat Out More Than Once a Week
It should not come as a surprise that we consume more calories when we eat in restaurants or when we order out. Reserve eating out for special occasions and manage calories by reading the menu carefully, making special requests as needed and watching portion sizes.
Healthy Habit #11: Eat Your Calories, Don’t Drink Them
People drink a larger proportion of their calories than they ever did in the past. Liquids are less filling than eating real food and this easily leads to the overconsumption of calories. Drinking water during the day will not only help with hydration, but it can also help curb hunger.
Healthy Habit #12: Get Plenty of Sleep
Insufficient sleep is linked to excess weight and obesity. Being tired can negatively impact areas of the brain that help us to make informed, healthier choices. While there is no magical number, most adults need about 7 to 9 hours a night.
