Developing healthy eating habits is an incredibly difficult challenge. For the most part, we develop our earliest eating habits as young children, and before we know it those habits follow us as we get older. Being that we have been continuing these unhealthy habits for so long, it becomes that much more difficult to create long-lasting changes.
Oftentimes, people make sudden changes to their diet and eating habits in the hopes of losing weight in the immediate future. However, by making radical changes like only eating a certain type of healthy food, you will see short term weight loss but you won’t see the long term benefits of developing healthy eating habits. According to the CDC (Center for Disease Control), the best way to create long-lasting healthy eating habits is through a thoughtful approach where you Reflect, Replace, and Reinforce.
Reflecting On Your Current Eating Habits
First, try starting a food diary for the first few days you’re attempting to change your eating habits. By writing down what you eat and when, you can start to discover your current eating habits and determine how to best change them.
For example, if you eat a sugary snack around the same time each day, you’ll be better equipped to find a healthy replacement that will accomplish the same goal. Try taking notes on how you’re feeling when you eat something, especially when you’re not hungry; this will help you determine what might be causing your poor eating habits.
Next, sit down and study your food diary while observing your habits, both good and bad. While the goals of your food diary is to identify and correct your bad eating habits, it is also important to appreciate the good habits you already have and determine how you can build on them. Try to identify certain triggers during your day that make you eat something unhealthy.
Oftentimes, by making yourself aware of these triggers you can actually avoid putting yourself in the same situation again and again. If you eat sugary foods when you’re stressed, try to put the electronics down for a moment when you feel stress coming on and go for a short walk to clear your mind; you may find that when you sit back down you no longer have a sugar craving.
Replace Your Bad Eating Habits and Start Building Long Term Success
Now that you have a better idea of your current eating habits, it’s time to begin replacing the bad ones with new and improved habits that will build long term success. For example, if you noticed that you often eat too quickly, try various tricks to slow down your eating process, like putting your fork down in between bites.
If you realized you eat worse when you’re eating alone, try and make the commitment to share lunch with a friend or join a family member for dinner to guarantee you’ll avoid relapsing with your old bad habits.
Another poor eating habit that is often found is the fact that you will eat even when you aren’t hungry. This could be a result of stress, exhaustion, or even anxiety. Try to find alternatives to eating that will help you through whatever emotional stress you may be feeling that causes you to fall into bad habits. For example, if you eat when you’re bored, try finding a few activities to fill your time other than snacking.
Lastly, planning your meals can be incredible when it comes to developing healthier eating habits. By either starting to meal prep or just identifying what you’re going to eat for dinner, you’ll have a better idea of your daily food schedule and avoid snacking throughout the day.
Reinforce Your Positive Eating Habits
Developing healthy eating habits is a daunting task, and it’s not something that is going to change overnight. If you catch yourself falling back into an unhealthy habit, try stopping yourself as soon as possible and replace that poor habit with a new healthy one. When you find yourself on a streak of healthy habits, make sure to acknowledge how far you’ve come, and remember that feeling to keep you motivated moving forward. You’ve got this!
Spatz3 Adjustable Gastric Balloon
At Spatz Medical, we believe in a holistic approach towards losing weight. While our Spatz3 Adjustable Gastric Balloon provides the highest weight loss results on the market, you will need to work with your balloon to create real long lasting changes in your life.
Our weight loss balloon will help you lose weight, but the healthy eating habits you develop throughout your gastric balloon procedure will keep you looking your best long after the balloon is removed. Over 70,000 patients have trusted the Spatz3 to help them meet their weight loss goals… will you be next?