I love to eat. And I like to eat junk. Give me potato chips, brownies and pie a la mode. That was okay until I hit 40 years old. Then, things started to change. My butt became more jiggily and my belly got paunchier.
I need to change my eating habits for better health. There is no magic diet or easy fix. It’s all about finding balance in your diet, and balance in your life in general.
Healthy eating comes down to creating healthy habits. Let’s face it: with all the fast food and junk food options available, it can be hard to resist giving in to bad eating habits.
You can make lifelong changes to how and what you eat. But, it won’t happen overnight. It takes time to make good habits stick.
Here are 11 healthy eating tips to help you on the path to a balanced lifestyle:
Eat breakfast every day
Most people who have achieved and maintained their weight loss goals, eat breakfast every morning. Your morning meal will jump start your metabolism and give you the energy to tackle the day. Eating breakfast can also help you absorb more vitamins and minerals. You are less likely to have a hunger attack during the day when you’ve had a healthy breakfast.
Eat more often
When you eat more often – usually every 2 to 3 hours – you keep your stress hormone cortisol at a steady level. High cortisol levels tell your body to start storing fat, typically in your belly region. Skipping meals sends your cortisol levels off the charts. Eating 6 small meals a day can help you lose weight and feel better.
Eat moderate portions
However, if you are eating more often, you need to eat moderate portions. Eating more often doesn’t give you a license to eat more. It’s about letting your body digest and use energy more efficiently throughout the day.
I know we have blogged about this many times. Drinking water affects so many areas of your health. It keeps your body working in homeostasis and aids in almost every aspect of your body’s functions. And we don’t mean soda, iced tea or energy drinks – just plain old water.
Know your diet downfalls
We all have our diet downfalls. You may salt everything you eat. You might crave sugar when you get tired or stressed. You may add a lot of butter or dressings to your food. We all have our bad eating habits. I love sweets. I would like to eat dessert with every meal and as a snack. Make it a goal to break these bad eating habits.
Reduce (not eliminate) unhealthy choices
At the same time, you want to enjoy your meals. If you try to cut out all the bad food choices at once, you will become disheartened by your healthy eating habits very quickly. Make it a point to moderate the less healthy choices. Eat a small piece of cake, or salt your food half as much as you normally would. As you adjust to better eating and start feeling better, you will find you miss those unhealthy foods less than you think.
Listen to your body
When you start to feel hungry between meals, eat a healthy snack. When you feel full, stop eating. Because we have food available all the time, we tend to eat when we’re bored, lonely or stressed.
Sit down for dinner
Make it a point to sit down to dinner every evening. You can talk with your family or friends about the ups and downs of the day. Or, simply listen to everyone else. If you live alone, you can still sit down and enjoy your meal – rather than grazing or eating over the sink. Sitting down to a meal helps you relax, connect with others and enjoy your food.
Plan to have setbacks
You will fall off the healthy wagon, so to speak. You’ll pig out from time to time. You’ll have three donuts at work after you just had breakfast. You’ll salt that already salty food. Don’t beat yourself up or feel like you have failed. Tomorrow is a new day to get back on track to creating balanced eating habits.
Set a bedtime routine
While it may not seem to have anything to do with healthy eating habits, a good night’s sleep can do wonders for your health and wellness. In addition, going to bed and waking up around the same time every day can help set your body’s natural rhythms. You will feel more rested and less likely to become stressed or turn to food for comfort or an energy boost during the day.
Find your balance over time
Healthier eating habits take time. There is no quick fix. It’s about changing your mindset and relationship with food. Start slow and make changes to your eating habits over time. Every healthy change you make to your diet matters. Even if you can’t completely give up sweets, salt or fatty foods, reducing how much you eat or how often you eat it, still helps you on your path to a more balanced diet. And creating a more balanced life!