Skip the chaos, let’s change eating behaviors

After our fun yesterday of what not to do with your eating habits, it’s time to get serious and talk about the right ways to change eating behaviors for optimal health and nutrition.
Let’s dive into some habits that our personal trainers follow and how you can integrate these practices into your daily life for sustainable, healthy eating habits.

Embrace Slow and Mindful Eating

Slowing down and savoring your food isn’t just enjoyable – it’s also crucial for better digestion and satisfaction. Use a meal timer, take breaks between bites, and really taste your food, as if you were “wine tasting.” This approach can help you recognize when you’re full, reducing the likelihood of overeating.

Habits: Using a meal timer – take 20 minutes to finish your meal

Habits: Take breaks between bites – put your fork down in between bites and wine taste your food. (maybe not spit it out!)

Be Aware of Hunger and Fullness Cues

Learn to listen to your body. Unlike social eating based on time or occasion, eating in response to physiological hunger and fullness cues ensures that you are providing your body with food when it needs it. Notice the signs of hunger and aim to eat until you’re comfortably full – about 80% for weight loss goals.

Habits: Eat until you are about 80% full if you are going for weight loss.

Habits: Eat until you are about 120% full if you are going for weight gain.

Normalize and Routinize Your Eating Habits

Having scheduled eating times, especially on workout days, can help in maintaining a balanced diet and improving performance. For weight loss, follow your hunger cues and plan to eat when your hunger is at a 6 or 7 on a scale of 1-10. Stock up on healthy, convenient options to make meal planning easier and more effective.

Habits: Schedule your meal times on busy days where you know you normally skip meals.

Habits: Eat when your hunger is at a 6 or 7.

Habits: Stock up on quick healthy snacks to avoid eating whatever is just in front of you.

Remember, regulating your eating behaviors isn’t about strict dieting; it’s about creating a balanced approach to nutrition that fits your lifestyle and goals. By eating mindfully, understanding your body’s cues, and creating a routine that works for you, you’re setting yourself up for long-term success.

If you want help along this journey, you know just like you would call a plumber for help – no shame in that! There is no shame in getting help and learning to build habits that last for life! Schedule a 10 minute chat with me today!

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